02/14/11 WOD

THE CROSSFIT CUPID

“For a good time, call FRAN!”

HAPPY VALENTINES DAY!

WOD

3 Rounds for Time of:

6 Muscle-Ups

30 Wall Balls 20/14

12 HSPU

15 Power Cleans

**Sub Muscle Ups for 15 pullups/15 dips.
Scale HSPU and Weight as Needed.

OPTIONAL STRENGTH CYCLE II/WEEK 6

1. Power Clean – 50/4, 60/4, 70/3, 80/2, 85/1, 80/2, 80/2

2. Upright Rows (clean max) 32/10, 40/10

3. Back Squat – 50/6, 60/5, 70/5, 77/5, 80/4, 80/4

4. DB Bentover Row (Clean Max) 25/4, 32/6, 35/5