Tuesday August 28, 2012

Another Open WOD, check out the Pro division variation. If you’ve got your muscle ups give it a shot!

Strength:
7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly)
*Hang Cleans should be unbroken so choose a weight you can cycle through

WOD
50 Front Squats (135/95)
50 stick jumps, 12″ stick (use Front Squat Bar)
50 pullups, chin over

Or Pro Division
50 overhead squats (135/95)
50 stick jumps, 20″ stick (hold PVC pipe on 20” boxes)
15 muscle ups (10 muscle-ups for the women)

Cool Down:
15-12-9 GHD Hip Extensions
5 Strict Toes 2 Bar (no kip)