11/23/16

Weightlifting
Front Squat (70%/3)4
Metcon 
For Time:
“RX”
30 Pull-ups
30 Overhead Squats (95/65#)
20 Chest to Bar pull ups
20 Overhead Squats (115/85#)
10 Bar Muscle-ups
10 Overhead Squats (155/105#)
“Scaled”
30 Ring Rows
30 Overhead Squats or Front squat depending or flexibility (45/35#)
20  Ring Row w/1 sec pause
20 Overhead Squats (45/35#)
10 Ring rows pull to low chest w/2 sec pause or feet elevated
10 Overhead Squats (45/35#)”
“FB”
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)
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