Anthony & Danielle 150911

WARMUP (10)

30/20 Cal Row

3x3 Strict MU Transitions (3x7 Rings Rows + 7 Push-ups)

MOBILITY (5)

Hips/Shoulders

STRENGTH I (20)

Five Sets to Find a Heavy Triple Thruster (off floor)

METCONS (25)

10 Min EMOM (or for as long as possible)

1 Thruster 115

1 Muscle-up

Rest 5 Minutes

5 Rounds

6 Thrusters 95

6 C2B Pull-ups

Run 200m

{Challenge WOD Lvl 2}

10 Pull-ups

50 Wall-Balls (14)

3 Laps

Rest 5 Minutes

5 Rounds:

10 Wall Balls

6 Dips

Run 200m

STRETCH (10)

Shoulders