Workout of the Day 10/16/2013

Strength

Deadlift 3-3-3-3

Conditioning

AMRAP 5:00

10 CTB Pull-ups

10 Thrusters

Rest 2 min

AMRAP 5min

100m Farmer carry

10 thrusters

Extra Work

Ring dips 70%x2x5 of max weighted ring dip

Muscle up turnover progression on low rings spend 10min

Row 250 x3 rest 30sec between efforts

Post your loads and rounds to comments.

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