Thu, Apr 14 2011

WOD 11.4
AMRAP 10 min
60 Bar-burpee's
30 OHS @ 40kg
10 Muscle Ups

Scaling options
reps - 40/20/10; 3015/10
weight - use comfortable 3-5 rep weight

Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.




1 comment:

  1. Em @ 40kg 86reps
    Amber @ 27.5 84 reps
    Beck @ 17.5 (40/20/10) 53 reps
    Max @ 17.5 (30/15/10 - front sq) 78? reps
    (new OHS pb for Amber & Beck - well done)

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