Friday 9.05.14

Buy In: Shave your palms. High five a trainer. Run the Southern Star loop. 5 minutes

Mobility: its a good idea. 5 minutes.

Complete 3 rounds for time of:

Run 800 meters

5 Bar Muscle Ups (Sub Chest to bar pullups and dips 1:1, eg 5 c2b pullups and 5 dips)

3 Rope Climbs (the usual sub here 2:1, eg 6 reps lowering to ground and pulling yourself back to standing)

1 suicide

WOD finishes at garage door threshold, eg the gold line nearest the garage door

cap 25 minutes.

 I feel like I'm the mother in this video and you Rx-minus people are this kid:


Mike Alley