As the weather is getting colder I thought it would be fun to do one last Running wod before winter hits.  So wednesday we will be doing the TRIPLE 3.  If you haven’t done this workout, it’s a pretty awesome one.  Don’t panic though, you can scale it down to suit you.

Strength:
Bench Press – 100s  – 30 30 20 20 – go lightish on this. 45 to 50% of 1RM

17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge 16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge 16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

50/35 DB

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