Monday

WOD

Squat 3x5 (add 5lbs to last workout)
Weighted Push Up 3x10 (add 5lbs to last workout)


8 rounds for time of:

100 meter run
8 Kettle Bell Swings
8 Pull Ups

select the appropriate size kettlebell and the runs are supposed to be FAST

Run Barefoot?




In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body. Image and Text Courtesy of CrossFit.com