WOD

11/30/15

Strength:

5X5 Shoulder Press

 

WOD: 10 min cap

9-7-5

Bar muscle up (scale 1CTB+1pull up = 1 bar muscle up)

SqCL (75% of max effort squat clean)

 

rest 5 min

 

Tabata X 8 intervals, alternating

Hand-stand-hold

Hollow rock