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Monday, November 28 2016

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WOD: A. Back Squat: 8 – 6 – 4 – 2 E3MOM B. For Time: 2 rounds of: 10 OHS 95/65 RX+ 115/75 (MRX 75/55) 6 bar muscle-ups (MRX 6 chest to bar pull-ups) 2 rounds of: 10 front squats 115/75 RX+ 135/95 (MRX 95/65) 8 chest to bar pull-ups (MRX 8 pull-ups) 2 rounds of: 10 back squats 135/95 RX+ 165/115 (MRX 115/75) 10 pull-ups (MRX 10 ring rows) **athletes responsible for changing loads, there is no scheduled rest between the 6 rounds** C. Core Development: 30 GHD sit-ups or 30 anchored ab-mat sit-ups 30 hip extensions 30 butterfly ab-mat sit-ups

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