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WOD – Sunday, February 13, 2011

12
Feb

WOD – Sunday, February 13, 2011

Warm-Up:  Run 400m, 10 squats, 10 sit-ups, 10 push-ups, 10 ring rows, Samson Stretch

Skill:  Skin the cat

WOD:    10 minutes – For those with Muscle ups perform as many Muscle-ups as possible in all of the odd minutes and rest on the even minutes.  For those without Muscle-ups perform as many ring dips or push-ups as possible on the odd minutes and rest on the even minutes.  Post each odd minute and the number of reps you achieved. 

Example:  Minute 1 – 5 Muscle ups, Minute 3 – 4 Muscle-ups, Minute 5 - 3 Muscle-ups…….

Rest 3 minutes then:

4 Max Effort Runs of the following:

Run 400m –

rest 2 Minutes between each 400m run.

Post 400m and your 10 minute scores to comments:

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