Warm Up: 3 x CFHQ or 12 min
Strength-DL 3x70,80,90%
Wod-Accumulate in any order as quickly as possible:
2K Run,50 Ring Dips,30 HSPU,10 M/U's,2 min L sit and 800#s in OHS
IF you get done early. Mobility or Skill work of choice.
Strength. Same protocol as for the SP. EX 100# SRPx.9= 90#s FInd 70 80 90% of 90#s 15 min MAX!
WOD. 30 Min cap. The run may be broken up into as many intervals as you like.
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Awesome WOD!
ReplyDeleteRx'd everything except for those damn muscle ups!
The L-sit was a killer!
Deadlift 5x95,3x135,3x185
ReplyDeleteWork Sets 3x225, 3x260 6 x 290
Then did a few sets of Ring Dips and Dead Hang Pull Ups
And HSPU
ReplyDelete