Thurs., Oct. 13, 2016

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

CW: 190# DL

LW: 100# DL

B.
Three rounds for time of:

500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

CW: 15:38

LW: 16:11