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Thursday October 20, 2016

Strength: Deadlift
Warm up sets:
5x40%
5x50%
3x60%
Working sets: *work off 90% of 1rm
3x70%
3x80%
3+ x 90%

Wod:
10 min AMRAP
- 1 ring muscle up
- 5 hang squat cleans (155/105)
- 200 m run

Scaling:
1 muscle up = 3 CTB or 5 pull-ups
hang squat cleans - something you can do unbroken first few rounds

 

Earlier Event: October 19
Wednesday October 19, 2016
Later Event: October 21
Friday October 21, 2016