WOD Sat 092113

Warm Up
5×5
Shoulder Pass Through
Ring Row
Ring Push
Jump Rope
Sit Up
Sampson/Calf Stretch

Strength
15 Muscle Ups (8×3, Pull Up/Ring Row, MU Transition Drill)
15 Candle Stick to Single Leg Squat

WOD 
5 Push Up
10 V-Up
15 Squats
10 min AMRAP

or

ANY summer champion challenge test!

 

2 Comments

  1. Frannie: 5:13
    Juggle: 5 seconds
    Aside – First muscle-ups!

  2. Also, 11 days penalty insufficient water consumption