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| JENN! |
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| JP! |
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| ROWS! |
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| MICHELE! |
WARM-UP
400M RUN
2 SETS - 25 V-UPS/1 MIN SIDE PLANK EACH SIDE
10 AIR SQUATS W 15 SEC HOLD AT BOTTOM OF EACH REP
MOBILITY (SPLITS 1:30, ADD SIDE SPLITS/COUCH STRETCH)
* SPEND A FEW MIN WORKING ON MUSCLE-UPS AND TRANSITIONS
STRENGTH
FIND 10RM BACK SQUAT
* THIS OBVIOUSLY SHOULD BE HIGHER THAN YOUR 20RM)
* NO MORE THAN 3 ATTEMPTS
WOD
AMRAP 9 MIN
4 MUSCLE-UPS (4 PULLUPS/4 PUSHUPS)
8 BACK SQUATS (TAKEN FROM GROUND) (135/95)
* PLEASE DO NOT DO MORE THAN 3 SETS OF YOUR 1ORM. YOU WILL BE DOING A LOT OF BACK SQUATS IF YOU DO.
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| RESULTS FROM 8/17/14 |
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