AND THEN

FOR 2/17/2010

Warm Up:
5 pushups and then passthrus and then 50 double unders.

WOD:

10 Rounds for time:

3 Squat Clean & Jerk (135,95)/ 3 Muscle Ups

*rx is 1 muscle up per round for girls or subs are: 3 jumping muscle ups or sub 6 reg ring dips and 6 jumping pullups.

AND THEN:
Perform 15 GHD sit-ups/15 back extensions/15 du’s 3 times. Rest for a few minutes and repeat for a total of three cycles.

AND THEN:
Stretch- quads, hams, hip flexors, calfs, and then anything else that feels like it needs it!

AND THEN:GO HOME TIRED!

2 comments

  • NO MORE AND THEN!!

  • VP: 19:04 (with 6 box ring dips and 6 jumping pullups)

    QB: 20:07 (with 6 box ring dips and 6 jumping pullups)

    RD: 12:47 as rx’d

    Alanna: 17:38 (with 3 jumping muscle ups)

    Michele: 20:51 (with 3 jumping muscle ups)

    Hung: 15:23 as rx’d

    B: 11:36 (45#, 4 rounds jumping muscle ups then 3 box dips and 3 pullups)

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