Open WOD 11.4



Repost of Tara + Amanda hitting their 5rm push jerks out in the sun today. Not a single snow flake was seen.. What a bummer..

Today's WOD

Warm up 

Lax smash calf+achilles+knees


-Side shuffle shuttle 10m + 25m sprint

A.) 4 rounds

Every 4 mins-

Run 400m

B.) open WOD 11.4

10 minute AMRAP

60 Bar Facing Burpees

30 Overhead Squats 120/80

10 muscle ups

Scale for MU = 20 pull-ups + 10 pushups