WOD: Thursday Oct.1

STRENGTH: 

  • 3 x max reps strict CTB pull-ups
  • 3 x max reps ring rows
  • 2 x max reps chin ups
  • 3 x 3 dragon flags - slowest possible descent 
CONDITIONING: AMRAP 8 min:
  • 7 clean and jerk 135/95
  • 14 bar over burpees
  • 21 sit ups

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