6.3.2013

Morning WOD:

CF Total:
-Back squat
-Press
-Dead-lift

Afternoon WOD:

Muscle-up warm up
2 min max effort muscle-ups.
Rest approx 5min.
(Purely for CF Adrenaline comp)

50 double-unders
2 min of muscle-ups
2 min of wall-balls (14#/20#)
1 min of rest
(Begin at 5 min mark)
1:30 min of muscle-ups
1:30 min of wall-balls
30 sec of rest
(Begin at 8:30 mark)
1 min of muscle-ups
1 min of wall-balls
50 double-unders