Matthew catches his breath in the middle of Cole's zombie WOD

Only kidding of course.  Matthew the Intern has been a valuable addition to the ARCFit team over the past few months.  He has a solid work ethic and is a really good people person.  A former running back and decathlete at Sacramento State, this was Matt’s first exposure to CrossFit and I think he likes it (most of the time!).  Thanks for all of your hard work around the box!

Today’s WOD

Workout A:

Skill: Spend 20 minutes practicing muscle-up progressions or complete 20 muscle-ups

Then:

AMRAP in 10 minutes

50 m sled pull (135/75)
50 m kb farmer’s carry (70/53)
50 m sprint

Workout B:

Back Squat: 5 x 5

Then:

“The Chief”

Max rounds in 3 minutes of:

3 power cleans (115/75)
6 push ups
9 squats