1.) 7×1 Clean from blocks (just above knee) 1 Push Jerk – heavy but perfect, rest 60 sec
2.) WOD
7 rounds for total reps of
2 minute AMRAP of
30 Double-Under
ME Muscle-Ups (7 rep cap
ME Burpee
*Rest 1 minute
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
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Becky Smith
11:271 / 75#CJ
Still taking it easy on back - focusing on perfection in movement :)
12
0
Maja Brown
15:3 + 9 box jumps
CF Woodbury 12 min AMRAP 30 box jumps 20, 15 overhead squat 65#
13
0
Michelle Johnson
18:261, mod MU, 95#PJ
All DUs < 1min 1st 4 rounds (-: Not so good after that )-:
12
1
yay double unders! good work
Steve Broekman
10:408 Mod MU
235#PJ
10
2