Wednesday, July 1

Warm-up

Tabata double unders

10 pvc pipe good mornings

10 hip extensions

10 hip/back extensions (snake)

10 jumping pull-ups

10 kipping pull-ups

10 weighted pull-ups

 

Lift

Snatch grip Deadlift- 5×65%, 5×75%, 5×85% + reps

 

WOD

12-9-6 rep rounds for time of:

Deadlifts

Bar muscle-ups

 

L1-Choose weight and pull-up mod

L2-225/155lbs

L3-315/225lbs

 

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