Friday, December 6, 2024

PRE: 3 Sets: 15 BB Bent Over Rows (Underhand grip), 15 Front Squats (135/95), 4-5 Ring/Bar Muscle-ups (Transitions)

WOD: For time: 3 Rounds:

-5 Deficit HSPU

-10 OHS (115/85)

-15 Deadlifts

-Then: 3 Rope Climbs

-Then: 3 Rounds:

-5 Deficit HSPU

-10 OHS (115/85)

-15 Deadlifts

POST: 4 Sets: 5 Tempo Ring Rows, 10 WP V-ups