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High Definition Fitness

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Friday, March 18, 2011

March 19, 2011 by Shawn

POOL WOD:        8 Rounds for time:

                                100 yd. sprint w/bottom dive every 25 yds.

                                Rest 1 minute

 

WARM UP:          10 minute step ups

                                Dynamic stretch

                                20 goblet squats

                                25 sit ups

                                25 hip extensions

                                5 pull ups

                                5 push ups

                                5 ring dips

                               

WOD:    For time:

                18 Muscle Ups

                36 Burpees

                72 Box Jumps 20”

Partition any way you want.

Muscle up progression using bar muscle ups. 

This mornings pool crew. 

Virginia exploding!


Filed Under: WODs

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