deload week 1 day 5 

9/11 Tribute WOD

3 rounds (25-min)

  • 9 bar muscle ups
  • 11 thrusters (135/95)

cash out : 2001m run *wear vest

scaling :

  • banded/jumping bar muscle
  • kipping chest to bar/pull ups
  •  3 x (3 strict banded pull up + 3 push up)