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.

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