Friday, Jan. 10, 2020
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