Monday, January 20, 2014


Back Squat


30 Muscle-Ups

Time Cap: 7 Minutes

*Combine bar and/or ring muscle-ups as desired

Rest 3 minutes, then…

4 Rounds:

30 Second Plank Hold

30 Second Squat Hold

30 Second V-Sit

30 Second Rest

Hero WOD Option

At 9:00 a.m. Dave will be starting Clovis.  You’re welcome to join him for all or a portion of this epic WOD.


Run 10 Miles

150 Burpee Pull-Ups

*Partition the run and pull-ups as desired


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