21 Sept 2016

Warm Up:
Upper and lower body lift prep, shoulder prep

Strength:  5 rounds 45 sec on 30 sec rest  Front rack barbell hold at 110% 1RM

REVIEW:  double overhead KB carry and front rack dbl kb walking lunge

WORK:
2 RFT
100 m Double OH KB Carry 55/35
100 m Double KB Front Rack Carry walking lunge  55/35
3 Ring or Bar Muscle Up
20 Unbroken DU

Rx2:  5 Ring dips
Rx3:  10 box / bench dips , less weight

SILVERS:
Same strength and workout with appropriate weights and mods