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Monday, August 3 2015

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WOD: A. Back Squat: 8 – 6 – 4 – 2 – max reps E2:30MOM B. 14 minute AMRAP of: 1600m run, then 6 deadlifts 275/185 RX+ 325/220 (55 and over 225/155) 6 HSPU RX+ 6 deficit HSPU 4″ (55 and over 4″ rise) 6 chest to bar pull-ups RX+ 6 muscle ups bar or ring (55 and over regular pull-ups) C. Core Development: 16 strict toes to bar Accumulate 1 minute L-sit hold on rings or parallettes 16 windshield wipers on pull-up bar or floor 1 minute max V-ups

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