4 September 2013; “Gilligan’s Island”

Warm-up: Jog to West Alabama and back….

Strength: Back squat 5×5

Advanced Strength: 3×1 minute max Squats at 225/155

WOD: “Gilligan’s Island”

Three rounds for time of….

Run 400m

21 Overhead Squats 95/65

12 Strict Pull-ups

You can wear a WeightVest if you’d like!


Three rounds for time of….

Run 400m

15 GHD Sit-ups

9 Muscle Ups

6 Overhead Squats 155/105

*RX is whatever Muscle Up you need the most practice on…Ring, Bar, Strict, Burpee etc….we will accept scaling of the Muscle Up amounts to accommodate attempting the highest level skill you have….