Warm up:
Dynamic stretch
200m Run
5 Good Mornings w/bar
5 RDL
Kipping progression
10 Deadlifts
Kipping progression
Strength:
Deadlift- 6 sets of 3
Build to a heavy weight. No touch and go reps.
WOD: “Pull Up Biathlon”- for time
400m Run
30 Pull Ups*
400m Run
20 Pull Ups*
400m Run
10 Pull Ups*
*200m run penalty overtime you break and come off rig.
Compare to 10/18/16
