WOD: Friday

WODs February 5, 2015

Read: How to get a Muscle-up (and repeat it).

[A] Deadlift
10 x 50%
8 x 60%
6 x 70%
4 x 80%
2 x 90%
*Rest 2 min. between sets.

[B] For time:
50 KB Swings
25 Box Jumps
40 KB Swings
20 Box Jumps
30 KB Swings
15 Box Jumps
20 KB Swings
10 Box Jumps
10 KB Swings
5 Box Jumps

Notes: The aim of the game for Part B is to keep moving. The weight and height are up to you but don’t get carried away and make this about going the heaviest/highest. The best effect will come from picking a weight/height that induces the least rest (without totally dogging it of course!). As a guide for the KB, pick a weight that gives you a shot to get the first 50 reps UB and for the BJ mix and match styles (re-bound, jump up/down, step up/down) to keep moving.

chris

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