WOD 7.22.11 Friday

Complete as many rounds as possible in 5 min of:
5 Muscle-ups
10 Box jumps, 30″/24″

into…

With a 7 min time cap, find your 1RM back squat

into…

Complete as many rounds as possible in 5 min of:
315#/205# Deadlift, 3 reps
10 Pull-ups
20 Double unders

post rounds completed from each 5 min amrap and load from back squat to comments

The “You Challenge” WOD is back on this Saturday at 1130 am.  See you there…
For time:
40 Calorie row
40 Thrusters, 115#/75#
40 Pull-ups
40 Ring dips
40 Power snatch, 115#/75#
40 Burpees (Regional Standards)
40 Box jumps, 24″/20″

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