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WOD - Thursday, 11/16/2017

WU:
3 RFQ:
10 Ring rows
10 MU transitions
5-10 Ring dips

A. Strength: Push press (17 minutes)
3-5 x 3 @92.5% of your 3RM

B. Conditioning:
EMOTM 12
Odd: 1-5 Muscle ups
Even: 5-10 HSPUs

Rest 2:00


Finisher
AMRAP 3
ME Burpee pull ups

Extra Credit: Banded Push ups

3-5 x ME, rest :90 Between sets. (Blue/red)

https://www.youtube.com/watch?v=rX-rWx0Ujzo
 

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