09.25.15 Friday

SKILL:
Muscle Up Progressions

WOD:
AMRAP 10 Minutes:
3 Thrusters (95/65)
3 Pullups
6 Thrusters (95/65)
6 Pullups
9 Thrusters (95/65)
9 Pullups
Adding 3 reps each round
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BootCamp 6:00AM and 5:30pm

4 x 250m Row
Rest 1min between each

2 Rounds for Time:
100m Farmers Carry Down (1-KB 44/35#) Right Hand
20 Goblet Squats
100m Farmers Carry Back Left Hand
20 KBS
100m Farmers Carry Down Right Hand
20 Lunges w/ KB at Chest
100m Farmers Carry Back Left Hand

QOD: What’s one piece of CF apparel that is essential to your workouts?