WOD: 11.06.2017

We have a lot to get through today so come in knowing your numbers and be ready to get to it!

Strength:

A. 3 Rounds: Muscle Ups (or movement you tested)

20% of Max Unbroken Reps

30% of Max Unbroken Reps

40% of Max Unbroken Reps

Rest as little as needed between unbroken sets, and rest 2:00 between rounds

B. Back Squats

20 Reps @ 60% + 20# (or your number based on where you are in the cycle)

Met-Con: Ascending Ladder for 7 Minutes:

3 Thrusters (95/65), 3 Bar Facing Burpees

6 Thrusters (95/65), 6 Bar Facing Burpees

9,9

12,12

15,15,

ect...until the 7 min cap hits!