Monday, November 21

Lift:

Squat
5x65%
5x75%
5x85%

WOD:

Level 1

3 rounds for time of:
5 Thruster, 135 pounds men, 95 pounds women
5 Muscle-ups  or 15 pull-ups and 15 dips
Run 400m

Level 2

3 rounds for time of:
5 Thruster, 155 pounds men, 105 pounds women
5 Muscle-ups
Run 400m

Paleo Cornbread Cupcakes

Rogue SISU War Hammer