WOD: Tuesday the 14th October 2014
GPP
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Strength 5xME strict pull ups –rest 2:00 *If you are doing 10 plus do c2b. If you need to scale use a band that allows for 5-8 tough reps. Not 10-15 easy reps.
Conditioning Row 1km 12 wall climbs Run 1km |
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Strength A) Front squats 10-10-10 *Start from last set of 10s and build if possible from http://crossfitmsd.com.au/wod-friday-the-5th-september-2014/
B) Barbell rows 10-10-10 *Perfect form. Pause for a 2 count on the chest
Conditioning 3 rounds for time of: 15 OHS 50/35kg 10 burpees 5 muscle ups 800m run *Scale number of muscle ups if needed to maintain intensity. After you finish aim to have a total of 15 MU for the day |
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