November 29, 2017

Strength: Strict Press

2 x 3 @ 80%

1 x Max set at 85% rest until recovered

1 x Max set at 80%

WOD:

15 Thrusters

12 Alternating Lunges (Bar in Front Rack)

9 Ring Muscle Ups

12 Thrusters

9 Alternating Lunges 

6 Ring MU

9 Thrusters

6 Alternating Lunges

3 Ring MU

L3: 135/95

L2: 115/75

L1: Scale

Burpee Pull-up or CTB sub for Ring MU