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Friday, March 18, 2022

Strength:

Every 2:00 x 4 Sets: 

4 Sumo Deadlifts @ 95% 5RM

WOD:

For Time:

3 Bar Muscle Ups/6 Chest to Bar Pull-ups/9 Pull-ups

5 Power Cleans

3 Bar Muscle Ups/6 Chest to Bar Pull-ups/9 Pull-ups

40 Goblet Squats

3 Bar Muscle Ups/6 Chest to Bar Pull-ups/9 Pull-ups

60 Sit-ups

3 Bar Muscle Ups/6 Chest to Bar Pull-ups/9 Pull-ups

40 Goblet Squats

3 Bar Muscle Ups/6 Chest to Bar Pull-ups/9 Pull-ups

5 Power Cleans

3 Bar Muscle Ups/6 Chest to Bar Pull-ups/9 Pull-ups

Rx+: Muscle Ups, 245/165#, 50/35# DB, 30 GHD Sit-ups

Rx: Chest to Bar, 185/145#, 50/35# DB, 60 Sit-ups

Intermediate: Pull-ups, 155/105#, 35/25# DB, 60 Sit-ups

Beginner: Banded Pull-ups, 95/65#, 25/15# DB, 40 Sit-ups

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