Friday – 042613

(Coach Vik teaching the KB Clean and hand positioning)

SWOD : Hang Squat Cleans
3-3-3-3-3
*Start at 65%
CWOD : 5 rounds for time of
7 Muscle-Ups
400 m run
*Modification for 1 MU is 2 CTB Pull-Ups, 2 Ring Dips.
Time cap : 25 min

Basecamp : 5 rounds for time of
400 m run
10 Burpee Box Jumps(24/20)
15 Med Ball Cleans(20/14)
20 Russian Swings(24/16)