February 1st 2014

Warm Up:

Mobility as needed

500m Row Easy pace

10 Minutes of general – cycle through push ups, pull ups, air squats, lunges ect.

5 Minutes Dynamic Warm up – all joints through range of motion

5 Min row every minute sprint for 10 seconds

+
10 Minute AMRAP: Open Pace

60 Bar-facing burpees

30 OVH Squats 90#

10 Muscle ups

TOTAL: 92 reps
Notes: faster burpees–faster into the next burped
wrist is an issue on OHS, but weight felt easy
I CAN do muscle ups when I’m tired as hell

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