Monday WOD 13-11-17
November 12th, 2017
Monday WOD 13-11-17
3. Conditioning
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups
+ Optional Extra’s in Open Gym.
1. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
2. Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%
Rest 2:30 between sets
Thank You: http://comptrain.co/individuals/home/
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