Thursday, 30 December WOD

Warm-up

• 2:00 Row –then– 3 Rounds
  • 10 Single Leg KB Deadlifts
  • 30 Single Unders
  • 10 KB Strict Press (light kb)
  • 15 DUs (or 0:30 of practice)

STRENGTH:

• Deadlift 5-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 75% of 90%
• Set 2: 85% of 90%
• Set 3: 95% of 90%;
• shoot for 1-3 reps Heavier than last time, try to stop and re-set after each one try not to do T&G today.

METCON:

• In 10 mins, for max reps of: 4 rounds of:
  • 15 Dumbbell Snatches, 70/50 lbs
  • 50 Double Unders
• –then– max reps in remaining time Muscle-ups

Scaling Options: Scale to a DB weight that is challenging but that you can do either unbroken or one set. Scale muscle ups to bar muscle ups or C2B/Pull ups/Inverted Rows.