December 14, 2016

December 14, 2016

dynamic :

4 minute clock :

a) hallelujah x 8

b) pass thru x 8

c) empty bb deadlift x 8

d) ring row x 4


team wod
3 person team
25 minute clock
for max reps :
100 calorie row
50 deadlifts (135/95)
100 calorie row
50 deadlifts (185/135)
100 calorie row
50 deadlifts (225/155)
100 calorie row
max deadlifts (275/185)



notes :
- scale weights if needed.
- rx+ = 2 person team
- bad back? substitute alternative movement for deadlift. don't miss getting a workout in today.


10 minute emom :
ring/bar muscle ups x 1-4

notes :
- scaling = tough pullupMuscle-ups (list total reps. )Bar Muscle-ups (list total reps.)

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