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Monday, November 30 2015

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WOD: A. Sumo Deadlift: 6 – 4 – 2 – 1 – 1 E2:30MOM B. 5 rounds for time of: 5 deadlift (regular or sumo) 315/215 RX+ 385/250 (55 and over 255/165) 200m run 1 rope climb 15′ RX+ 5 muscle ups or legless 15′ (55 and over 10′ rope climb) 250m row C. Core & Grip Development: Accumulate 1 minute L-sit hold (rings or parallette) 10 toes to rope Accumulate 1 minute L-sit hold (rings or parallette) 200m Farmers walk or plate grip carry

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