April 8, 2013 By Leave a Comment

Monday 4/8/2013

Strength/Skill

Spend 15 min. working on muscle ups. If you can not do a muscle up do bar muscle ups or work on progressions

WOD

25 min AMRAP

200 meter run

3 Deadlifts 225/155

3 pull ups

400 meter run

6 Deadlifts

6 pull ups

600 meter run

9 Deadlift

9 pull ups

800 meter run

12 pull ups

12 Deadlifts

ECT

Count your reps Run does not count as reps

 

“It always hurts when you go as hard as you can.”
– Keith Bontrager

 

 

Filed Under: WOD

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