Friday, Jan. 10, 2020

Girl power at the 5:45 class on Thursday

011020 WOD

A. Warm-up: Coach’s choice 

B. Deadlifts  Take 3-5 minutes to warm up, then:

Every 2:00 for 6 sets

Set one- 8 reps

Set two- 6 reps

Set three- 4 reps

Set 4-6- 2 reps

Build to a challenging double with good form

C. Three rounds for time

5/3 ring muscle ups (sub 5 strict pull-ups + 5 dips)

7 deadlifts(225/135)

9 HSPU (scale seated dumbbell press)

200 meter run (row 250 if its raining)

>>Modifications will be given