Archive for October 22, 2017

Oct 23

Posted in 2017 on October 22, 2017 by Andy

SKILL:
3 Rounds (At a walking pace)
8 Ring Push Ups w/ a 3 Sec. Negative
Max Effort Banded Tricep Extensions w/ a bottom pull apart
8 Banded Face Pulls

LIFT:
Front Squat
3 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
2 x 1 @ 90%

WOD:
“7&7”
For Time: (10 Min. Cap)
3 Rounds
15/12 Cal. Row
7 Ring Muscle Ups
7 Front Squats (205/135) (185/125) or 65% of 1RM
*Sub. 10 Ring Push Ups for MU Accordingly.

Advertisements
%d bloggers like this: