11/4/2015

Warm up – 3 rounds

1st minute – 20 second ring dip hold

2nd minute – 20 second couch stretch each leg

3rd minute – 20-30 second high knees

5 2 Minute Rounds of

5 Muscle ups 

shuttle sprints (20 yards there and back 10 times)

Max reps of Thrusters 135/95# with remaining time

Rest 3 Minutes between rounds

*score is total # of thrusters completed

Crossfit.com WOD on 10/27/2015

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