Wednesday WOD – 073014

Kids

Adults do not have this much fun doing Partner Burpees…

WORKOUT OF THE DAY

Fitness
1. Establish a 1rm Strict Press

2. For time:

30 Burpee Box Jump Overs 24/20″
30 Push Press @85% of #1.
30 Burpee Box Jump Overs 24/20″

3. Pull-up Development (Whatever day you did last, do the next day).

Performance
1. Establish a 1rm Strict Press

2. Metcon
For time:

30 Burpee Box Jump Overs 24/20″
30 Push Press @85% of #1.
30 Burpee Box Jump Overs 24/20″

3. C2B Development (Whatever day you did last, do the next day).

4. Strict Muscle Ups: 3xME (if you do not yet have strict MUs, spend 10-15 working progressions)