WOD 2/14/14

WOD 2/14/14


*Please "Check In" when you get to class. Thank you!

Test #4

Tabata Air Squats


then straight in to

4 min AMRAP of Muscle Ups


*Scale - 3 Pull Ups then 3 Ring Dips (scale: bands or bench) = 1MU

*Scoring = Lowest Interval # of squats x number of Muscle Ups. Scoring chart below.


WOD

EMOM for 14 mins:

Burpee Pull Ups

10 Goblet Squats (70#KB/55#KB)


*10 Burpees per round for any round not completed in the minute


Scoring Chart:

Test 2: Air Squats & Muscle Ups - Men

(4 Points) 

180 - 284

(8 Points) 

285 - 399

(12 Points) 

400 - 524

(16 Points) 525 - 659

(20 Points) 660+

Test 2: Air Squats & Muscle Ups - Women

(4 Points) 117 - 184

(8 Points) 185 - 259 

(12 Points) 260 - 340

(16 Points) 341 - 428

(20 Points) 429+