July 19, 2013

Friday 130719

For time:

Jenks Mile (400, 200, 400, 200, 400 meter runs with 1 minute rest b/w each)

then when clock hits minute 15:

2 Rounds for reps:

1 Minute max rep pull-ups

rest 1 minute

1 Minute max rep dips

rest 1 minute

1 Minute max rep sit-ups

rest 1 minute

1 Minute max rep push-ups

rest 1 minute

1 Minute max rep box jumps (Men 24” box, Women 20” box)

rest 1 minute

then when clock hits minute 35:

As many reps as possible in 5 minutes of:

30 Back squat (Men 225 lbs, Women 155 lbs)

20 Alternating one arm dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)

10 Muscle ups

Post results of each WOD to responses.