WOD-
For Time:
12-9-6
Ring Muscle-Up
Deadlift 275#(205#)
200m Run after each round
SPRINT-
For time:
Row 1000 meters, rest 3:00
Row 750 meters, rest 2:00
Row 500 meters, rest 1:00
Row 250 meters
*During rest, perform 10 – 20 slow air squats
**Can do as active recovery or all out
After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings
Rest ~:90 between sets
**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.
