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