WOD – Saturday, December 17, 2011

16
Dec

WOD – Saturday, December 17, 2011

Warm-up: Row/Ski 400m, 10 squats, 10 box jumps, 10 push-ups, 10 sit-ups, 10 back extensions

Strength: Bench Press 5,3,1

WOD:

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

Post weight and time to comments.