July 21, 2016

Posted Jul 20th, 2016 in WOD

A. Deadlift
Development - 5x5
Fitness - 5x10
Performance - 5x8

Between sets...
D - max unbroken pull ups
F - 10 UB pull ups (kip or butterfly)
P - 3-5 muscle ups or 8-10 chest to bar

B. 75-50-25-10
Sit ups
Ball slams
15:00 cap