WOD 17NOV14

Warm Up: 2Rds of: 10-Burpees, 10-Air Squats, 30 sec. Handstand Hold, 15-Abmat Sit Ups

Skill: Pull-Up progression
15min +/-
Advanced – Muscle Ups Bar & Ring
WOD: For Time:
“Cash in”
800m Run
5 Rounds of:
5 – Deadlifts 135/95 lbs
5 – Power Cleans 135/95 lbs
5 – Squat Cleans 135/95 lbs
5 – Hang Power Cleans 135/95 lbs
5 – Hang Squat Cleans 135/95 lbs
“Cash out”

800m Run