Thursday, January 8, 2015
"'Ryan,' 'Brian,' and the 'Conquering Lion'"
EQUIP: Rings/ M-Up Station, 12” Burpee Target, Rope, Bar (2 loads: 185/135 & 135/95), Box (24/20)
WARM-UP:
*Active Stretch
*400m Run/ Row
*5 x Strict Pull-Up
*5 x Hand-Release Burpee Pull-Up
*5 x Ring Dip
*5 x Clean & Jerk (working up to WOD weight)
*5 x Back Squat (working up to WOD weight)
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“Ryan”
5 Rounds For Time -
7 Muscle-Up (sub1: Bar M-Up, sub2: 7 x 3 C2B Pull-Up + 4 Ring Dip)
21 Burpee (12 inch jump)
~2 min. rest b/w WODS~
“Brian”
3 Rounds For Time -
5 Rope Climb (15')
25 Back Squat (185/135)
~2 min. rest b/w WODS~
“Conquering Lion” (CrossFit 609)
15 Min AMRAP -
3 Clean & Jerk (135/95)
6 Hand-Release Push-Up
9 Box Jump (24/20)
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