9/15/14 – Monday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter run
Then
3 Rounds of
3 Inch worm push ups
4 Box jumps (No rebound)
5 Slow air squats

WOD

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups ( Sub: 5 Chest 2 bar pull-ups or pull-ups + 5 Dips or push ups)
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

* Step down from the box. ABSOLUTELY NO REBOUNDING! Save you Achilles.

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