WOD-3/12/18

March 12, 2018


Warm Up:
Row 300 meters
Waiter carry
Sampson lunge
Bear crawl
Crab walk

Two rounds: 1 min
Supine figure 4
Straddle
Y stretch

Skill: Muscle Ups

Conditioning:

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata Back extensions
Rest 1 minute
Tabata back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats 

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