WOD 1:
5 RFT:
5 Deadlifts, 275 lbs
12 Bar-facing burpees
WOD 2:
21-15-9:
Burpee pull-up
Medball clean, 20lb
WOD 3:
5 RFT:
5 of hard skill
10 of moderate skill
15 squats
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WOD 2: 6:55
WOD 1: 7:00 Rx’d
5 RFT
5 handstand squats
10 wall balls
15 squats
9:53
This was a great work out for implementing the skills we have been working on.
WOD 3:
5 Rounds:
5 Ring Muscle ups
10 Wall Balls
15 Squats
Took 7:52
It was awesome incorporating muscle ups into a workout!
Workout 1 deadlifts 185
WOD 1 – 8:30
Had to scale the deadlifts to 225lbs