03/04/15

Warm-up

3x
1 min jump rope
1 min squats
10 presses w/bar

Strength

Push Press: do 2 Muscle-Ups or 4 strict pull-ups after ea set
5 at 70%
4 at 75%
3 at 80%
2 at 85%
4 more singles at 90-95% phyf

WOD

Rec
6-min AMRAP
40 single unders
6 jumping squats
3 Ground to Shoulder 65/95#

RX
6-min AMRAP
20 double unders
3/3 Pistols to same leg
3 Ground to Shoulder 105/155#

Cash out

3 x 1-min plank with 25/45# plate resting 30sec betw sets

He is the image of the invisible God, the firstborn over all creation.
—Colossians 1:15