“thursday 9.5.13”1002879 309845689159677_113887226_n

Warm-up:

          8 push-ups/ 8 tuck jumps x3

Skill:

           muscle ups/ transitions

Strength:

        ring dips: 4x8

        pull-ups: 4x4

WOD:

        10 amrap

        5 muscle-ups

        10 hspu (2 45's/ 45's) 

        15 box jumps (30/24)


“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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