Monday, March 18th, 2013

WEEKLY WARM UP:  10 Hands Off Deck Push Ups, 10 Russian Twists with Medball, 10 Pistols, 10 KB Swings

STRENGTH:  Back Squat 5x7

WOD:  10 Minute AMRAP

3 Front Squats (155/105)

3 Burpee Bar Muscle Ups (I promise we programmed these before the mainsite put them up) 

*Scale the burpee bar muscle ups with 1 burpee, 1 pull up and 1 dip

REC:  Every minute on the minute do 20 Double Unders, with abmat sit ups in the remaining time.  Go until you accumulate 50 total sit ups.  (If you don't have Double Unders, work on them for five minutes and then do 50 Abmat Sit ups.)