10/25/13 Friday

Performance

A1. Front Squat @ 20X1, 2 reps x 5 sets, 90sec rest

A2. AMRAP Muscle-Ups or (5 Chest to Bar + 5 Ring Dips) x 5 sets, 90 sec rest

C. 3 sets ALL OUT:

9 Thrusters @ 95/65lb

9 Pull-ups

9 Thrusters @ 95/65lb

9 Pull-ups

Rest 6 x work time

 

Competition

Wod will be posted at gym