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Day

November 6, 2016

WOD for 110716

November 6, 20160
Segment 1: Back Squat 60%/4 70%/4 75%/4 (80%/4) x 2 Segment 2: AMRAP in 7 minutes: 10 sumo deadlift high pulls (135/95) 10 push presses Segment 3: Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets Intermediate: 16×2 Unbroken Muscle-ups, rest as needed between sets Novice:...
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