WOD Sat 3/15/14

Warm Up
Dynamic Running/Stretching

Strength

15x
Muscle Up x Forward Ring Roll
60 Single Leg Squat (controlled/strict form)
or
8×3
Chin Up (Jumping Pull Up)
Ring Dip
Muscle Up Transition
10×3 (each leg) Single Leg Squat for depth
8 x 15 Seconds L-Sit
+
5×5
Ring Push Up
Ring Row
5×5 (per leg)Step Up (24 inch box)
5×10 V-Tuck

WOD
10 KB Swing
10 MB Slam
10 V-Tuck
10 Min AMRAP

or

14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

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