Thursday, March 28, 2013


Workout of The Day

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

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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