161103~ 10'!

Only 3 More Sleeps Until the Games!! WOD 1 is something we have never done before....hmmm....I wonder what it could be!!

Strength:

Shoulder Press

10 min to complete:

3 @ 70%

3 @ 80%

3+ @ 90%

3 x ME @ 70%

With a 15 Breath “rest pause” break in between each set.

EMOM x 5 min

 ME UB Strict Ring Dip

Conditioning:

Complete For Time

10-9-8-7-6-5-4-3-2-1

UB Thrusters (115/85#)

After the

Odd Rnds: 15 KBS (70/50#)

 Even Rnds: 150m Sprint

Cash Out:

Mobilize & Socialize!

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