Wednesday 11/23/16

Strength:
Front squat
3-3-3-3-3 @ 70% of 1 RM

WOD:
For time
30 pull ups
30 OH squats (95/65)
20 CTB pull ups
20 OH squats (135/95)
10 bar muscle ups
10 OH squats (155/105)

*15 min time cap

Unloaded:
6 rounds
10 ring rows
15 KB sumo deadlift high pull
20 flutter kicks

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Posted on November 22, 2016, in Uncategorized, WODs. Bookmark the permalink. Comments Off on Wednesday 11/23/16.

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