Wednesday March 13th 2013

PumpFit banging out some barbell floor wipers

WOD

Prep…
3 Min skip rope
2 rounds
12 T2B
12 Overhead squat (PVC)
12 Hand release push-up
5 min – mobility (hamstring/front rack/hips)

A. 3 Rounds (not for time)
45 Double-unders (unbroken)
20 Kettle-bell swings (70/53)
5-10 Pull-up (practice butterfly/chest to bar) or 7 Bar muscle-up

B. 7 Rounds for time
5 Dead-lift (275/195)
4 Box jumps (30/24)
3 Thruster (135/95)
2 Muscle-up
150 Meter shuttle (25 m. out and back, 50 m. out and back)