11.28.2016

SWOD
Deadlift
5@75%
3@85%
1+@95%

WOD
Jackie

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

METCON

Metcon station workout: 1 minute on, 20 seconds off for 3 rounds, 1 minute rest between rounds

  1. Rip stick (RS) 90 degree jump press
  2. TRX tricep extensions
  3. Battle ropes
  4. Row
  5. Slam ball push-ups
  6. KB goblet squat and press

Cash-out: TRX abs

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