The loads will be heavy to very heavy this week and we will back off a bit next week with the Yellow Brick Road competition next weekend. If you are competing in the Festivus this weekend start backing off the heavier percentages and scale heavier weights in the WODS midweek.
5 x 3
70%, 80%, 85%, 90% and max effort for 3.
No one rep maxes.
3 rounds for time of:
3 Rope Climbs, 15 ft
12 Dumbbell Thrusters, 50/35 lbs (yes one in each hand)
15 Burpee Box Jump Overs, 24/20 in
Rest 2 mins
4 x 10 Straight Leg GHD