Friday 10/21

A.
Dips

3 Rounds
10 Strict Ring Dips

Then

3 Rounds
MAX Ring Hold
Rest 45 seconds

B.
For Time:
Run 1 mile
Row 1600m
Run 1 mile

Masters
A.
Same

B.
For Time:
Run 800m
Row 800m
Run 800m

Thursday 10/20

A.
Strict Pull-ups

4 Rounds:
MAX weighted pull-ups
Immediately into
MAX unweigted pull-ups
REST to full recovery

**Your score is the least amount of reps you were able to complete in a round
**Drop the weight and immediately do as many strict pull-ups as you can at bodyweight

B.
AMRAP 6
10 Front Rack Walking Lunges (115/85)
10 Push Press

** Every time you set down the bar during the workout = Penalty of 5 Burpees post WOD

Masters
A.
Same

B.
AMRAP 6
10 Front Rack Walking Lunges (95/65)
10 Push Press

** Every time you set down the bar during the workout = Penalty of 5 Burpees post WOD