WODs

1.11.19

01/11/2019

1.11.19

 

 

 

A.

 

Four sets of:

 

Deadlift x 5 reps @ 70% of 1-RM Deadlift

 

(open your hands and reset at the bottom of every rep)

 

Rest as needed

 

 

 

B. Conditioning

 

For time:

 

1000 Meter Row

 

30 Power Cleans (135/95)

 

15 Bar Muscle-Ups

 

 

 

Optional Accessory Work:

 

 

 

A.

 

Three sets of:

 

Pallof Press x 10 reps @ 2020

 

Rest 30-45 seconds

 

Side Plank x 45 seconds each side

 

Rest 30-45 seconds

 

Ab-Wheel Rollouts x 6 reps

 

(slow and controlled…the slower, the better)

 

Rest as needed”