12.09.2019 WOD

8
Dec

12.09.2019 WOD

A. Mobility & Warm-up

B. Strength
20 minutes working up to a heavy deadlift (5-3-3-1-1)

C. WOD
40 cal row
30 toes-to-bar*
20 wall balls (20/14)
10 deadlift (225/155)Rx+275/175
5 strict muscle-ups**
10 deadlift (225/155)Rx+275/175
20 wall balls
30 toes-to-bar*
40 cal row
For time

* knee/leg raises
** 10 kipping muscle-ups/15 strict pull-ups/jumping up/ring rows