WOD for 11 JAN 2016

1140ish at the Fred

I am going to be at a range today so don’t wait on me!

 

Warm up:

Complete as many rounds as possible in 7 mins of:

Row, 250 m

10 Wall Balls

10 Burpees

5 Chin Ups

 

WOD:

AMRAP 8

As many reps as possible in 8 mins of:

7 Thrusters, 135/95 lbs

1 Pull-up

1 Chest-to-bar Pull-up

1 Bar Muscle-up

7 Thrusters, 135/95 lbs

2 Pull-ups

2 Chest-to-bar Pull-ups

2 Bar Muscle-ups

Etc etc

until time runs out.

 

Strength:

Alt emom x 10min

Shoulder Press 3-3-3-3-3, using heaviest weight per set

Back Squat 3-3-3-3-3, using heaviest weight per set

 

 

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