Wednesday. 10.22.14

MOB: Ankles. Hamstring. Hips. Shoulders.

WU: 400m run.

REVIEW: Review all movements for the day.

S: AMRAP of C2B pullups in :30 EMOM for 5 minutes.

LI: Pullup sub of choice.

C: For time:

800m run

10 C2B pullups

20 deficit HSPU off of 45# plates

800m run

30 burpee box jumps 30/24

40 AKB swings 70/53

800m run

50 KTE

800m run


LIII: Pullups. HSPU (no deficit).

LII: Pullup sub of choice. HSPU sub of choice. Burpee box jumps on height of choice. AKB swings of choice. KTE sub of choice.

LI: LII and 400m run/walks.

PWMOB: Full body rollout

Advanced: Muscle ups in the strength portion. 10 Muscle ups instead of 10 C2B. No kipping on deficit HSPU.

Endurance: None.

The Mar: Remember your favorite Halloween with Jim


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