Saturday November 3rd, 2018

PUSH JERK
12min Window to build to a heavy single.
-
3 sets:
3 reps, 80%
Max Unbroken Strict Muscle Ups
Rest As Needed

FUNCTIONAL WORK
30 GHD Sit-ups
20 Alterbating arm DB Push Press, 22.5/15kg
3 Rope Climbs
Rest 2:00 x 3 Rounds


WOD BY WILLY
FOR TIME
40 cal row
20 Burpees box jump over
20 hang squat snatch
60 Pistols
20 hang squat snatch
20 burpees box jump over
40 cal row
Barbell at - 60kg/40kg

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