12/11/17: Monday

Gymnastics Skill WOD

7 Sets of:

1 Bar Muscle-Up

2 Toes to Bar

3 Chest to Bar Pull-ups

2 Toes to Bar

1 Bar Muscle-Up

3 Rounds for time

10 Ring Muscle-Ups or 20 Pull-ups

50 Double Unders

10 Front Squats (185/130)

12/8/17: Friday

Sumo Deadlift 5×3

Sumo Deadlift for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

Hip Thrust

Hip Thrust

5×10 building in weight

Deadlifts and Push-ups

21 Deadlifts

25 Push-ups

15 Deadlifts

25 Push-ups

9 Deadlifts

25 Push-ups

*Rx weights 205/145*