Deadlift 5 x 10 E3MOM 50-60%
MainSite WOD
12 – 9 – 6 Reps For Time: (15min cap)
Deadlifts 315/205lbs MRX 225/145
Ring Muscle-ups MRX Bar Muscle-ups
Core Development
10 Weighted Sit-ups
20 WallBall or KettleBell Russian Twists
20 GHD Sit-ups
20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers
20 WallBall or KettleBell Russian Twists
20 Hip Extensions
10 Weighted Sit-ups
205 across
2+11 scaled to bar mus
Lewis
8:40 RX
Claudia
185 across
14:40 RX
7:26 rx
5:45 rx
275
6:14 Rx