07/11/16

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Knee Circles
10 Toe Touches
10 2 Taps
10 Hanging Kips
10 Air Squats
10 Push-ups
10 BB Strict Press
Burgener Clean (Power)

PUSH PRESS

Find your 1 Rep Max

WOD

For time:
50 Wall Balls
3 Muscle-ups (6 CTB/6 Pull-ups)
40 Burpees
3 Muscle-ups
30 Hand-release Push-ups
3 Muscle-ups
20 Toes-to-bar
3 Muscle-ups
10 Clean & Jerk (95/135)
3 Muscle-ups