/var/www/html/wp-content/themes/Divi/single.php Thursday September 22, 2011 | Spartan CrossFit

Warm Up: 10 skin the cats, 10 wall walks, 10 HSKU, 10m bear crawl x2

SWOD: (skill) 30 muscle ups for time **sub 4 SUPINE ring rows and 4 dips for each muscle up or 2 muscleup transitions for each muscleup.

WOD:

7 rounds for time of:

45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps each leg
21 Sit-ups

Post time to comments.

BONUS: 400m broad jumps ** every 5 broad jumps do 3 burpees