Strength
Weighted Pull-ups
5 – 5- 3 – 3 – 1 – 1 – 1
WOD
21 – 15 – 9
Thrusters, 115#/75#
Double-unders
Ring rows
Run 400m between sets.
This WOD will have a 25:00 cap.
Allison getting those elbows!
Below is a video sent to me by Keane. It's awesome on many different levels. You know you've made it as a lifter when you have dudes in capris and flip-flops changing your weights out for you!
