March 5, 2014

TONY

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WOD:

Tabata:

20 seconds of work/10 seconds of rest

Complete 8 cycles at each station in a row:

KB Swings (53/35)

Box Jumps (24/20)

Row for Calories

Shoulder to OH (95/65)

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Supplemental Performance Training:

5 sets of:

Hang Snatch + Snatch + OH Sqt.

Build to HEAVY

*Yes squat!

 –

Death By Muscle-Ups

For 10 minutes

1 min=1mu

2min=2mu

3min=3mu

*If you fail, start back at 1mu

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10 Minutes on the Airdyne

70% Effort