02252014

Barbells:
4x2 Clean and Jerk
4x3 clean pulls @ 110% or AHAP

Strength:
4x5 HBBS @ 80%

Conditioning:
For time:
60 Wall Balls (20#)
50 Sit Ups
40 Lunges
30 Air Squats
20 Big Balls
10 Box Jumps (30")

Trapz Competitor Wod:

10-9-8-7-666-5-4-3-2-1:
Thrusters, 95/65
30 Double unders after every round of thrusters.

then

8x250m row sprints (sub 1:50 pace every time) ... 1-1 rest

Skill:
10 minutes strict muscle up attempts

Cash Out:
3x10 KB RDL
lever progression
strict muscle up attempts