Thursday – 112113

6am guys, Glenn and John, getting through the TTB in Tuesday’s chipper.

Warm-up/Prehab
3 rounds for quality:
200 meter run (focus on pose run)
6 Wall squats
8 PVC dislocates
10 Side laying dumbbell external rotations

Workout of the Day
“Amanda”
9-7-5
Muscle-ups
Squat snatch (135/93)

If you can’t do muscle-ups, your workout will be:

15-12-9
Chest to bar pull-ups
Hand release push-ups
9-7-5
Squat snatches

Post your scores to the Whiteboard.

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