Monday, 7 August 2012
Hennie Muller was a South African rugby player nicknamed “The Greyhound” for his exceptional speed, developed through his eponymous workout.
Power WOD
Back Squat 3 RM
Max Chin-ups x 3
CrossFit WOD
Beginner: 1 set (3 sprints); Intermediate 2 sets (6 sprints); Advanced 3 sets (9 Sprints)
- 15 Squats
- 15 Sit-ups
- 15 Push-ups
- Hennie Muller Sprints (Sprint the width on Rnd 1, length on Rd2 and diagonal on Rd 3 of a rugby pitch. Jog the other 2 segments)
1 min rest between each run.
Record total time.
