WOD 4/4/11

25-20-15-10-5
Push Press 115/85
50-40-30-20-10
Situp

Coaches WOD
AM
ROW:
10min @65% (2:15/500m)
-
3 Sets
1min Hold @ 1:55/500m
1min Hold @ 1:45/500m
1min Hold @ 1:35/500m
-
10min @65% (2:15/500m)

PM
10x3 Back squat @ 78%: 260
3x3 Hang clean: 230
4 Sets Max rep Muscle Up: 20, 11, 10, 10