C-WOD 11.8.13

Competitors:

AM

A. Split jerk; 2, 2, 1, 1; rest 2 min

B. Bench press; 4-6×5; rest 2 min

C. Weighted dip; 4-6×4; rest 2 min

+

5 rounds For max reps:

1 min hspu rest 1 min
1 min airdyne calories rest 1 min

PM

A. Muscle ups; 2-3 on the min for 15 min (increase total work from last week)

B. 50 CTB for time x2; rest 5 min
+
row 500m @85% rest 2 min x4

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