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August 10, 2015

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Lundi 25 Juillet 2016

 

A] Warm-up

 

 

B] Strength

Deadlift

 

5 sets of 4 reps

 

Note: build over the sets

 

C] Wod

For time:

 

Option 1:

21-15-9 thrusters @ 135/95

9-6-3 muscle-ups

15 burpees between sets

 

Option 2:

21-15-9 thrusters @ 115/75

15-12-9 chest-to-bar pull-ups

15 burpees between sets

 

Option 3:

21-15-9 thrusters @ 95/65

21-15-9 pull-ups

15 burpees between sets

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