CWOD: 4/4/2014

BHC WOD

Mike “Dork” Kennedy
33 Back Squats (225 / 155)
15 Burpees
33 Deadlifts (225 / 155)
15 Burpees
33 KB Swings (2pd / 1.5pd)
15 Burpees

+
A. Accumulate 20 Muscle Ups in Largest Sets possible
– rest as needed between sets
– sub 5 x 30 Sec Muscle Up Negative

B1. Seated Overhead Neutral Grip DB/KB Press 12,10,8,6 @ 30X0; rest 30 sec
B2. DB/KB Torso Row 4×8-12 @ 30X0; rest 2 min
C. Glute Ham Situp 5×10-15