April 23, 2012 – Competition (April 27)

Workout of the Day
A.
Build to a 345/225 lb Deadlift in 3-4 sets.

B.
For time of:
7 Deadlifts (345/225 lbs)
7 Muscle-Ups
3 Deadlifts
7 Muscle-Ups (Ladies – 5 reps)
2 Deadlifts
7 Muscle-Ups (Ladies – 3 reps)
21 Wall Ball Shots
21 Toes to Bar
15 Wall Ball Shots
15 Toes to Bar
15 Burpee Box Jumps (24″/20″)

C.
Spend 15 minutes of focused mobility work on any known problem areas.