There is NO ENDURANCE WORKOUT tonight! 

Sorry for the inconvenience!

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

WOD for Friday 022213 –  Click Here For Today’s Schedule
Muscle Ups
Complete 30 reps
15 time limit
–Rest–
AMRAP in 12 minutes:
7 Power Snatch (95/65)
7 Bar Facing Burpees
7 Toes To Bar

Post Muscle Ups Completed and Workout Rounds Completed to Comments
For the strength segment, after a basic warmup and mobility, perform 30 Muscle Ups as fast as possible.  There is a 15 minute time cap on this effort.  If you don’t have MUs, perform 50 Ring Dips.     

For the conditioning workout, perform your burpees perpendicular to your bar (don’t hit your head) and jump to the other side.  Each time over the bar counts as one rep.  Take the Power Snatch from the floor…but if you’re technique sucks, do hang power snatches.

Bar Facing Burpees Appeared in the 2012 CF Open
[youtube]http://www.youtube.com/watch?v=jnOLN__0paE[/youtube]