January 20, 2010

Work Out of the Day“Near Death”For time:

440m run
15-12-9 reps of
power snatch, 115lb/83lb
chest to bar pullups
3min rest
500m row
12-9-6 reps of
overhead squat, 115lb/83lb
ring dips
3min rest
75 double unders
9-6-3 reps of
squat snatch, 115lb/83lb
muscle ups
Subtract 6min from total time.  Sub for muscle up = 3 chest-bar pullup + 1 ring dip.


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