Wednesday

WOD

CF 11.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65) 3 Chest to bar Pull-ups 6 Barbell Thrusters (100lbs / 65) 6 Chest to bar Pull-ups 9 Barbell Thrusters (100lbs / 65) 9 Chest to bar Pull-ups 12 Barbell Thrusters (100lbs / 65) 12 Chest to bar Pull-ups 15 Barbell Thrusters (100lbs / 65) 15 Chest to bar Pull-ups 18 Barbell Thrusters (100lbs / 65) 18 Chest to bar Pull-ups 21 Barbell Thrusters (100lbs / 65) 21 Chest to bar Pull-ups...This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

or

"Mary" 20 min AMRAP

5 handstand pushups

10 alternating one legged squats

15 pullups

Swim

6 200's