8-11-16

Strength 2x 5 I,Y,T (2.5#/5#) 20 wrist twist 30 good mornings (45/65) 40 band pull a parts Wod 18 min AMRAP Run 400m at the beginning and 9min mark. 12 KBS (70/53) 6 Burpees 3 Bar Muscle-up scaling for the bar muscle-up is 1 C2B pull-up + 1 dip

8-10-16

Wod 150 single jump rope 3X 7 power clean (135/95) 14 med ball sit-up then 800m run then 3X 7 power clean (135/95) 14 med ball sit-up 150 single jump rope coaches challenge 165/115 on the clean Post Wod 5X 30 sec handstand hold 1 rope climb(legless if you can) rest 1 min.