WED01NOV2017

WOD

Strength
Split Jerk: Work up to 80-85 for 4 sets of 2

Conditioning
AMRAP in 18 min:
200M Run
12 Pullups
200M Run
12 Deadlifts (135/95)
200M Run
12/8 Cal Row

Extra

Pause BS + BS: 5 sets of 1+2 building to max for the day
*1st rep has 5 sec. pause in bottom

5 sets
10 sec. ring row hold w/ feet even with box (rings low on torso)
20 sec. support position hold on rings

UB Muscle Ups 1-2-3-4-5-6-5-4-3-2-1
scale w/banded saddle MU

After
4 min. Tabata – Haning L-sit on rings

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