Good luck to Grant “Muffin Man” Wilkins as he competes at Free for All Throwdown in OKC. Ape Strong!
Strength & Conditioning:
“Three in One”
WOD 1: (6:00 cap)
9-6-3 rep rounds of:
Thrusters (135/95)
Box Overs (30/24″)
…rest 3 minutes
WOD 2: (7:00 AMRAP)
10 Burpee Pull-ups
10 Ring Dips
…rest 3 minutes
21-15-9 rep rounds of: (8:00 cap)
Deadlifts (225/150)
Toes-2-Bar
Post times, score, and experiences to comments
Don’t remember times. Definitely struggled through this one.
wod 1: 2:32 rx
Wod 2: 3rds rx ring.dips.need.work
Wod 3: 5:59rx+ 153#
That was a good and toasty one…uhhh three