NOVEMBER 5, 2012

Warm up:

Range Of Motion (ROM) Drills

400m run 

5 Min Cap

Strength:

Back Squats 5x3 (working toward 85% of 1RM)—20 min Cap

WOD:

3 muscle ups

10 weighted pull up 45/25

20 deadlifts 135/95

20 double unders

15 l-sit pull ups

15 p. cleans

20 double unders

20 strict pull ups

10 push press

20 double unders

25 kipping pull ups

5 thrusters

3 muscle ups

22 min AMRAP