Monday July 18, 2016

(Practice/ Phosphogenic @10 sec bursts)

Warmup: (15 min)

SOD 

Deadlift - 3 x 5 78-80% and 2 x 5 82-85% (20 min)

WOD

EMOM 18 min

Min #1: 2-5 Muscle-ups (RX) OR 6 Ring Dips or 8 Box/Bench Dips (2 boxes/benches side by side)
Min #2: 2-4 Pistols /per leg (RX) OR Single Leg Step Downs
Min #3: 20 Floor Leg Raises (use rig poles)