Lundi 24 avril 2017

A] Warm-up

B] Strength

Every minute on the minute for 12:

min 1: 10 thrusters

min 2: 50 sec ring plank

min 3: max strict pull-up

Note: You choose the weigth for the thruster. Must be unbroken. Not your 10 rep max.

C] Wod

For time:

50 front rack lunges @ 95/65

then 3 rounds of:

18 pull-up

18 wall-ball @ 20/14

50 front rack lunges @ 95/65