Vendredi 9 Septembre 2016

A] Warm-up

B] Strength

Deadlift

Every 90 seconds for 15 minutes:

3 deadlifts + 5-10 ring row

Note: load over the sets

C] Wod

4 rounds for time:

8 deadlifts @ 205/145

12 burpees over bar

16 pull-ups***

20 box jumps @ 24/20

24 double-unders

Note: 1 round of pull-up, 1 round of toes-to-bar, 1 round of pull-up and finish with toes-to-bar