Monday, April 23, 2018

Tony got his first ring muscle-up on Saturday!

042318 WOD

A. Warm-up: Coach’s choice

B. Front squat

Take 12:00 to build to a heavy triple for the day

C. For time:

Buy in: Run 200 meters

Five rounds of:

10 deadlifts (165/115)

15 wall-balls (20/14 to 10′)

Cash out: Run 200 meters

>>On-ramp

For time:

Buy in: Run 100 meters

Five rounds of:

10 deadlifts (stay light)

10 dumbbell thrusters or air squats

Cash out: Run 100 meters