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WOD – Monday, March 14, 2011
Warm-up:Â Â Â Â 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:Â Back Squat 1,1,1
Work up to a 1RM back squat.
WOD:
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.Â
Post squat weights and times to comments.