WOD – April 29, 2013

Work Out of the Day

Front Squat 5-5-5-5-5

then, 

“Muscle Breaker”

As many reps as possible in 7 minutes of the following sequence:

1 thruster, 135/85lbs

1 muscle up

2 thrusters, 135/85lbs

2 muscle ups

3 thrusters, 135/85lbs

4…

Continue increasing reps by 1 until time runs out.  If you can’t complete a muscle up, a burpee chest to bar pullup may be subbed.  Post  loads and time to beyond the whiteboard.

Metcon Workout

8 rounds for time of:

200m run

25 air squats

200m run

10 burpees

Post time to beyond the whiteboard.

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