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Friday, September 6 2024

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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

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