WOD 11/28/16

A: Warm Up: 3 Minute AMRAP of:

5 Each Single Arm D.B. Thruster (45/35#)

10 D.B. Goblet Squat

5 Each D.B. Single Leg RDL

B: Push Jerk  – 3 @65/70/75/80/80/83% 

% of 1RM; 90-120 Seconds Rest Between Sets

Build heavy but no misses.

C: Bar Muscle-ups – 10 Minutes Practice 

30 Reps For Time or EMOM 10 of 1-5 Reps or If you are as of yet unable to Bar Muscle Up, take 10 minutes to work on these progressions.

D: 5 Minute AMRAP of:

5 C2B

10 HRPU

15 Double Unders;

2 Minutes Rest

*E: 5 Minute Max Rounds of:

10 Tuck Up

30 Seconds Plank
*= Complete as much as possible in time remaining.