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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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