“if you ain’t first, you’re last”
week 3 day 3
-
3 x 8: shoulder press @ 7/10 rpe
-
3 x 8: bench press @ 7/10 rpe
9/11 Tribute WOD
3 rounds (25-min)
- 9 bar muscle ups
- 11 thrusters (135/95)
cash out : 2001m run or row
scaling :
- banded/jumping bar muscle
- kipping chest to bar/pull ups
- 3 x (3 strict banded pull up + 3 push up)