Warm-up
25/20 Cal Bike
20 Strict T2B
15 Wall Squats
10 Box Jump Overs
Strength
Overhead Squat
3-3-3-3
WOD (16 Minutes)
Regional WOD 2012
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
Then
Three rounds of:
21 Wall ball shots
21 Toes-to-bar
Then
100-foot Farmer carry (2 – 100, 70 lb dumbbells)
28 Burpee box jumps
100-foot Farmer carry
3 Muscle-ups
*share heavy dbs or scale slightly to 95’s 90’s 85’s/