Monday 11.27.17

Strength/Skill: Deadlifts & Pullups

• 3 DL @ 75% of 1RM + 6 Strict Pullups, every 2 minutes for 4 total rounds
  • Example (treat it as an EMOM, alternating movements):
    • min 0 – 1: 3 DLs
    • 1 – 2: 6 Pullups
    • 2 – 3: 3 DLs
    • 3 – 4: 6 Pullups
    • 4 – 5: 3 DLs
    • 5 – 6: 6 Pullups
    • 6 – 7: 3 DLs
    • 7 – 8: 6 Pullups

WOD: 5 RFT

• 30 SSJs, 1 for 1 (FB holding one 35/25 KB) (mod: lunges)
• 20 Abmat situps
• 3 Rope Climbs (FB 5)
  • 18 min cap