WOD for Friday
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