Look at all those cans!!!

Look at all those cans!!!

TODAY’S W.O.D:

A. Thruster 1RM. 10-minute time cap.

B. Every minute for 9 minutes:
1st-minute: Nose to Wall Handstand Hold, 45 seconds
2nd-minute: 3 Thrusters @ 70% 1RM
3rd-minute: 5 Chest to bar Pull-ups

C. Complete as many rounds as possible in 7 minutes of:
7 Handstand Push-ups
5 Toes to Bar
*Compare to 11/19/13.

D. Strength 101 @ 6PM:
1) Front Squat 3RM. 10-minute time cap.
2) Front Rack Walk @ 50% of 3RM, 5x10 meters. Rest 2 minutes between efforts.
*No resting the bar during the 50-meter walk.

Post load and rounds/reps to Members Area or comments.

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