Thursday, April 30, 2009

01 May 09
Friday
Warm-up
Dot Drill (reference link on right hand side of page)
Back Squat up to working sets

WOD
Back Squat 5 x 5 (2-3 minutes rest between sets, progress with each set, last set do 5 or more)

Rest 3 minutes
5 Rounds

6 x Muscle-ups (3 chest to bar pullups and 3 rings to biceps = 1 muscle up)
30 x Box Jumps 24 inch

Finish with 10 minutes of stretching
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Posted by makutdaf at 9:30 PM
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2 comments:

Anonymous said...

Holy crap....this SUCKED!!!!! The kind of suck that made me need to step back from that freaking tire and take a moment! :) I did however get my PR on a 5 rep squat....150# so that's good. But i am ashamed to even post my time for the WoD. :)
linds

May 1, 2009 at 8:56 AM
Anonymous said...

Well, I certainly do not have the swine flu! Good luck with that H!

May 1, 2009 at 11:12 PM

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