Thursday, September 26, 2013

group andy

 

Today’s Service for Captain Andrew Budenz:
Wake Thursday, September 26th from 5-9 pm
Greenwood Memorial
4300 Imperial Ave
San Diego, CA 92113
619-264-3131
http://www.dignitymemorial.com/greenwood-memorial-park-mortuary/en-us/index.page

TODAY’S WORKOUT:

Skill: muscleup progression

Lift: EMOM for 12 minutes: 1 ¼ front squat @ 60%
Beginner: front squat

WOD: “13.4 anyone?” 8 minute AMRAP:
75 wallballs
45 double unders
15 strict pullups
15 ring dips
then,
Not for time:
1 mile run

Level 4:20/14#, sub pullups and dips for 15 muscleups
Level 3: 20/14#, Rx
Level 2: 20/14#, single unders, kipping pullups, standard dips
Level 1: 14/10#, single unders, jumping pullups, standard dips

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