Thursday 3/11/16

Climb
A. 10 mins Strict Muscle up Skill work
or Weighted Ring dips 5 x 3 – 2 sec pause at the top
B. 5 Rounds
12 Deadlifts 135/95#
9 Hang Power Cleans
6 Shoulder to OH
Base
A. Weighted Pull Ups 5 x 2 @ 30×0 or Assisted Pull Ups
B. Ring Push Ups 3 x 5 @ 20×4
C. 5 Rounds
12 Deadlifts 95/65#
9 Hang Power Cleans
6 Shoulder to OH
Metcon
A. 2 rounds
500m run
ME UB Thrusters 55/45#
rest 3 mins between rounds
B. 800m Run
+
8 Rounds
5 Pull ups
5-10 Push ups
15 Air Squats
+
800m Run

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