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WOD for Friday

August 10, 2018


Deadlift


Build to Heavy Set of 10

 

”Captain Insano” 

 

3 Rounds For Time:
20 Deadlifts (245/165)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (60’s/40’s)
15/10 Calorie Assault Bike

 

Extra Performance:

 

1. Bar Muscle-Ups
5 Sets of 35% Best Set

 

Or

 

Practice Bar Muscle ups for 10 Mins
 

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