W.O.D

SATURDAY, SEPTEMBER 30

Back to Back Part

Team Series event 6 (modified):
21-15-9 reps for time of:
Dumbbell snatches 50/35#
Bar muscle-ups **scaling for muscle ups is pull ups

Time cap: 15 minutes

<3 months use 25/15# or less and do horizontal ring rows

At the 20 minute mark do event 5:

AMRAP (10min):

  • 3 Deadlifts 225/155# - 3 Burpee Box Jump Overs 24/20
  • 6 DL - 6 BBJP
  • 9 DL - 9 BBJP

each round reps increase by 3.

<3 MONTHS - use 95/65#

Contact