11-28-18

Strength:

5 superset rounds on a 3 minute clock:

3 deadlift (build to a 3rm)

5-10 strict ring dip

*If you have the ability, do a strict muscle up to begin your set of dips.


WOD:

For time: *15 minute cap

20-15-10-5

Power clean 95, 125, 155, 185/65, 85, 105, 125

Med ball situp and toss

*1 rope climb to start the workout and finish each round (5 total)


JonMichael WeigelComment