With Sprinkles on Top

Sam
Sam

Warm-up
Jog 1 loop
2 Rounds
5 Squat Clean & Split Jerk
5 Strict Pull ups
5 Slow muscle up transitions
Warm up clean & jerks and muups

EMOM20
Oly/Gymnastics
Odd- 1 Clean and Jerk (full clean and split jerk) @80%
Even- 3 Muscle-ups

Regional- 2 Muscle-ups
Open – 1 Muscle-up

Strength
20 Rep Back Squat +25lb

WOD
535m Farmer’s Carry (70,53)
535m Sprint
535 M Sandbag Run (4,3)

1 Comment

  • Marc Piccuirro

    10/16/2015 @ 11:40 am

    EMOM: 225, 3
    20 rep: 245
    WOD: 16:00

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