WOD 9/4/2013

Thank to all the amazing efforts last night at our Free Intro Class!

5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.

5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.


5 rounds for total working time of:

3 Muscle-Ups (Sub Burpee Pull-Ups)
Run 250m (all out – no gaming for MU)
3 Muscle-Ups (Sub Burpee Pull-Ups

Rest 1:00 after each round.