3.1.2017

WOD
EMOM: 8 minutes
5-Deadlifts (275/185)
*With remaining time AMRAP Ab-mat sit-ups
Score is total number of reps

SWOD:
1-2-3-4-5-6-7-6-5-4-3-2-1
Ring Muscle-ups Challenge to do the sets unbroken

Muscle-up progression for those who are not quite there.

METCON
3 rounds for time,
time cap 30 minutes
20 air squats, first 10 drop and hold for 3 count and second 10 regular
10 pull ups
15 push-ups
20 KB deadlifts (35/55)
15 tricep dips
20 box jumps
10 plate overhead press (25/45)
10 Dumbbell bicep curls (20/35)
10 plate chops, each side (15/25)

Leave a Reply

Your email address will not be published. Required fields are marked *