Monday 12/15/2014


Strength: Wendler back squat

WOD: 17 minute AMRAP

1 bar muscle-up

25 double-unders

7 bent over rows (95/65)

25 double-unders

9 box jumps (30″/24″)

25 double-unders

Modification for a bar muscle-up will be 2 pullups and one dip (rings or box)

Extra Cedit: 3x max L-sit hold

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