7/16/15 Thursday

Performance

A. Deadlift Waveloads; 6-4-2-6-4-2, rest 4min b/w sets

*Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2

*Use rest time to work on appropriate skill work on the rings

Examples; muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

 

B. Four rounds for time of:

15 Pull-Ups

30 Kettlebell Swings (24/16 kg)

 

Competition

Wod will be posted at gym