December 11, 2018

dynamic : 

6 minute clock 

banded pass thru x 10

empty barbell deadlift x 10

hallelujah x 15 

15 second rig hang 


- finish 3 rounds 


Deadlift - 6 min wu + 6 sets, every 1:30 do 1 rep.


notes :
- 1-2 reps heavier than heaviest set of 2 from last week.


8 minute emom of : 
1-3 strict pull-ups 

notes : 
- rx+ = weighted
- level 2 - banded pull-ups 


for time : 
9-15-21 
deadlifts (225/155)
21-15-9 
pull-ups 

notes : 
- 10 minute time cap
- rx+ = chest to bar pull-ups
- level 2 - 185/135
- level 3 - 135/95, jumping pull-ups 
- level 4 - load of choice