Friday April 15, 2016

Strength: Front Squat 5x3 @ 80%
*beg. and master athletes use building sets 5-10lbs heavier than last week.

Wod:
General Fitness
21 thruster (95/65)
9 bar muscle ups
15 thrusters (95/65)
6 bar muscle ups
9 thrusters (95/65)
3 bar muscle ups

Scaled:
thruster weight (65/45/35)
ring dips instead of muscle ups

Competition:
21 thrusters (125/85)
9 ring muscle ups
15 thrusters
6 ring muscle ups
9 thrusters
3 ring muscle ups