wod

Pull, Press, and Muscle UP

By December 5, 2014 No Comments

PreWOD

Met Con
Pull, Press, and Muscle UP

Warm-up: Dynamic

Speed Endurance
6x200m run or 250m row
1:2 work to rest ratio

Strength for time
5,4,3,2,1 reps of...
Deadlift @ 80%
Strict press @ 80%
Muscle-ups (sub 3 pull-ups + 3 dips per MU)

Cash-out: Mobility

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