December 11, 2018

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 : 
deadlifts (225/155)

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 

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