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Thursday December 22, 2011

 <—– Nathan getting the muscle-ups (with a seatbelt on)

Jen has got a good post for an easy post-WOD meal. Check it out!

Today’s Workout:

4 Rounds of:

Burgener Warm-up

rest 45 seconds

Windshield Wipers – 3×5 reps or Lying Leg Raise 5-8 reps

rest 45 seconds

10 jump squats

WOD

Fitness

For time:
Run 800 meters
75 Push-ups
75/55 pound Snatch, 10 reps

Performance

For time:
Run 1000 meters
100 Push-ups
95-115 pound Snatch, 10 reps

Women – 65-75

Prescribed

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

 

 

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