Thursday, November 12 2015.

Thursday, November 12 2015.

Day 4.

 

WARMUP - 3 Rounds

15 AbMat Situps

15 Russian Power Swings 70/53

 

 

STRENGTH -

a. Power Clean - Establish your 1RM.

b. Back Squat - Establish your 5RM.

 

 

WOD - AMRAP 8

 

Rx

12 Shoulder to OH 115/75

6 Strict Pullups

6 Ring Dips

 

Rx+

12 Shoulder to OH 155/105

6 Muscle Ups