Monday – 060517

Although you would never guess it, Bill turns 71 in August and comes 3-4 days a week.  Bill has been coming for over 5 years now and gets just as a great workout as when he started.  What’s your excuse?  

“Strength”
Overhead Squat
Find your 10 rep max.
If you arrive early, mobilize on your own. Try and beat whatever load you got on 052217.

Workout of the Day
3 rounds for time:
21 thrusters (95/63)
12 muscle-ups
300 meter run

If you can’t do muscle-ups, you will do 12 ring pull-ups and 12 hand release push-ups (or dips) instead.  This workout is capped at 18 minutes unless you are on the last run.

Post your scores to the Whiteboard.

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