Workout of the Day 6/24/2013

Strength

Back Squat 82.5% x 2 x 10; Perform a set every :90

Conditioning

For time:

2 Rounds
24 KB swings (Russian) 72lb/53lb
12 Chest to bar pullups

Run 800m

2 Rounds
24 Box jump overs (24/20)
12 1 legged squats alternating

Extra Work

Accumulate 15 strict muscle ups; if unable to perform strict muscle-ups, perform strict chest-to-ring pull-ups w/ a false grip or whatever pull-up variation you are currently using for 5 sets of max reps

Every minute on the minute for 10:00 perform

2 HSPU

12 Hollow Rocks

Post your loads and times to comments.

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One response to “Workout of the Day 6/24/2013

  • Alex.

    Back Squat: 315 lbs–finally hitting good depth. Thanks Coach Cris!
    WOD: 15:30–UGH!
    Extra Work: Hollow rocks, planking and mobility work.

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