Happy Sequestration Day!
A WOD
7 Rounds for time
2 Muscle ups (sub chest to bar and ring dips 2:1, so 4 of each total per round)
10 Dead lifts (225lbs/135lbs)
2 Suicides or a lap around the two building if out side
B WOD
7 Rounds for time
6 Jumping pullups
6 Ring Dips
10 Dead lifts (225lbs/135lbs)
2 Suicides or a lap around the two building if out side
Dead Lift Demo
If you do this inside DO NOT DROP THE WEIGHT! If you think you might, scale down.
A WOD
7 Rounds for time
2 Muscle ups (sub chest to bar and ring dips 2:1, so 4 of each total per round)
10 Dead lifts (225lbs/135lbs)
2 Suicides or a lap around the two building if out side
B WOD
7 Rounds for time
6 Jumping pullups
6 Ring Dips
10 Dead lifts (225lbs/135lbs)
2 Suicides or a lap around the two building if out side
Dead Lift Demo
If you do this inside DO NOT DROP THE WEIGHT! If you think you might, scale down.
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