Thursday, March 28, 2013

2013-03-169173

Workout of The Day

Strength
EMOM 14 minutes:
Odd minutes-3 front squats
Even minutes-3 bar muscle ups

Conditioning:
5 rounds of:
AMRAP 30 seconds – front squat 135lbs
Rest :30
AMRAP 1:00- calorie row
Rest :30

Video of Movement Standards for 13.4

Download a PDF of the 13.4 workout description and scorecard

Mobility WOD advice for 13.4

 

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