WOD – Monday, March 14, 2011


WOD – Monday, March 14, 2011

Warm-up:    Fanny Wackers, Frankensteins, Over the fence, Under the fence, Sit in a deep squat for 30 seconds, 30 forward and 30 backward arm circles

Strength:  Back Squat 1,1,1

Work up to a 1RM back squat.


Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

If you don’t have muscle-ups substitute 2 ring dips and 2 pull-ups for each muscle-up.

Russell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14, Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33. 
Post squat weights and times to comments.

This is the best way to view a waterfall.