Friday, Feb.10, 2017

Mob boss is back in action!

021017 WOD

A. Coach’s choice

B. Three sets of:

Deadlift x 6-8 reps @ 2011

Rest 90 seconds

Ring or stationary dips x 10-15 reps

C. Every 3:00 for four sets

12 STOH (115/75)

8 front squats (115/75)

4/3 ring muscle-ups (scale 8/6 chest to bar pull-ups)

>>On-ramp

Every 3:00 for four sets:

12 dumbbell push press

8 dumbbell front rack squats

4 ring rows + 4 dips