6-Nov

By November 6, 2013wod

PreWOD

Dynamic WU
Dead lifts 2×5 warm up weight increase weight of each set
2rounds of 5 75%
2rounds of 3 85%
3rounds of 1 95%
Cash Out: 30 Tire strikes, Good Mornings 3×6 with PVC or barbell
2 x 30 sec hold of Samson stretch each leg

Met Con
11/6/2013

3 Rounds for time
6 muscle ups scale: Jumping muscle ups,

3 pu’s 3 dips per MU.

6 body rows, 6 box dips per MU.

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