Wednesday 2014.03.19

March 19, 2014

Strength
3 rounds:
20 KB swings, 24kg
Micro WOD
Burpees @ 30% Volume [5]
Muscle-ups @ 30% Volume [3 ring pulls]

1:13, 1:15, 1:14. Approx 5 mins rest between rounds.

Evolution
EFC Fartlek
5 min airdyne
3 rounds:
AMRAP 3 –
21 Air Squat
15 Strict HSPU HR Push-Ups
1:00 Shuttle Run (“rest”)
5 min airdyne

30 cals | 2 rounds, 10×40′ | 2 rounds, 9×40′ | 2 rounds, 10×40′ | 35 cals.

Buy out: 7 UB ring thing assisted MU.

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