Thursday’s WOD:

Strength:  3RM Deadlift (Deficit if you are flexible enough and your back is safe), drop to 80% for AMRAP

Conditioning:

30 Overhead Squats (wt:43kg/30kg)

7 Muscle Ups  (21 Ring Dips if unable to do ms up)

20 Overhead Squats (wt: 43kg/30kg)

5 Muscle Ups  (15 Ring Dips)

*as always, if you are able to do one  muscle up, then modify the work out to less muscle ups so you can get practice.  Please do not dump the weight at all, thank you.

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1 Comment

Ben · December 20, 2012 at 4:44 am

Oh boy!

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