8 Minute Round – CompetitorWOD

Jen

Warm-up
2 rounds of
12/10 cals assault bike
10 glute ham raises

Strength
Complete as a Super-set
1.Deadlift
2-2-2-2 @85-90%
2. Bench Press
5-5-5-5 @80%

WOD
2 Rounds
In 8 Minutes Complete
50/40 Calorie assault Bike
10 Sandbag Over the Shoulder (150 100)
Then AMRAP Muscle-ups
Rest 4 Minutes

Score= total muscle-ups

1 Comment

  • Brian Campbell

    09/20/2017 @ 11:52 pm

    Deads/Bench: Done
    Wod: 20/15 Rx

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