WOD 11.23.17

Happy Thanksgiving! 

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Strength 

Work up to a heavy set of three push press; reduce by 10% for a set of 3. Then reduce by 15% for a single set for max reps

Upper body muscular work 

4 x 10 Ring dips – attempt as many strict as possible per set before kipping to complete the set

Rest 90 seconds

4 x 15 Push ups

Rest 90 seconds

Conditioning 

4 rounds for time

15 Thrusters (max weight 135/95)

Rest 30 seconds

10 Weighted Pull Ups

Rest 30 seconds

10 Muscle Ups

Rest 30 seconds

10 Overhead squats (max weight 135/95)

Rest 1 minute

 

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