Mar 20, 2019

 

a) WARM UP:

Row for 2 mins, then,

6 minutes of quality reps:

  • 10 beat swings
  • 10 air squats
  • 10 banded good mornings
b) STRENGTH:

Every Minute for 12 Minutes:

  • ODD) 1-3 Ring Muscle Ups or muscle up transition
  • EVEN) 12 Wall balls
c)  Specific Warm up

  • warm up deadlift weight and review
  • 10 box jump overs
  • 3-5 bar muscle ups

WOD:

3 Rounds for time

  • 21 Box jump overs (24/20)
  • 15 Deadlifts (p: 185/130, Rx: 225/155, Rx+: 275/195)
  • 9 Bar Muscle ups (p: pull ups or jumping)
Posted in WOD