1/20/2012 WOD

Strength:

Deadlift

75% x 5, 85% x 3, 95% x 1

WOD: Open WOD 11.4

It calls for a 10 Minute AMRAP, we will be doing it as a 15 Minute AMRAP

60 Bar Facing Burpees
30 OHSQ (120/90)
10 Muscle Ups

Load the bar with the weight you will be using for OHSQ. Do the burpee bar hops over that bar. We will scale the muscle ups to pull ups. We know the sub should be pull ups and dips but we’re going to stick with subbing just pull ups.

WOD 11.4 Explination