Performance WOD #4

Thursday, October 25, 2012

Part One:


Lurong Living Paleo Challenge Performance WOD #4

12 Minute AMRAP

30 Burpee Box Jumps (30/24)

30 OH Squats (115/80)

30 Toes to Bar

10 Muscle Ups (scaled is 40 pull ups and 40 dips)

Here is the link for full details of standards and WOD demo video.

Part Two:

“Become A Monster” Mash Up
Pick 2 movements you want to improve on:
OTM for 12 minutes
Odd Minutes: do 1-10 reps of movement 1
Even Minutes: do 1-10 reps of movement 2

Fear Nothing.


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