Wednesday WOD – 082714

Mike and Alan

Teammates

WORKOUT OF THE DAY

Fitness
1. Push Press: 3×5, HTLW

2. 8 min AMRAP of:
Run 200m
20 Pistols (alternating)
10 Push Jerks 135/95#
-then-
3 min ME Lateral Burpees (over bar)

3. Pull-up Development

Performance
1. Push Press: 3×5, HTLW

2. Metcon
8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#
-then (no rest)-
3 min ME Lateral Burpees (over bar)

3a. 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

3b. 3X8 Jumping Good Mornings – AHAP, rest 90 sec.

4. C2B Development