Wednesday

STRENGTH (Justa - 7)

MUSCLE UP STRENGTH

1-5 muscle ups E.M.O.M for 10 minutes

OR

Odds: 5-7 False Grip Ring Rows

Evens: 1-5 strict dips

STRENGTH (5/3/1 pgm)

Bench Press

WOD

3 rounds for time of:

400m Run

30 Wall Ball Shots - 20/14lb

20 Burpees

10 Snatches - 50/35kg (42.5/30kg)