Warm-up: 90 Seconds of jump rope 3 Rounds: 5 Ring rows 3 Man makers Then review MU Transitions and scales Workout: Three rounds for time of: 7 Muscle-ups 35 pound Dumbbell thruster, 21 reps Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41. Post time to comments. Powerlifting: A. Squat clean. Front Squat., 1.3. x 4 sets; Rest 5:00 B1. Back Squat 3-3-3 @21×1; Rest 10 seconds B2. Kettlebell swings 3 x 30 unbroken reps; Rest 3:00 C. Reverse Hypers 3 x 8-10; Heavier than last week! Rest 1:00 Rob Orlando on today’s WOD – video [wmv] [mov] “Three Rules” with Greg Amundson by Again Faster Equipment – video [wmv] [mov]
