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

 

 

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