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Friday Wod 5.26.17

Level 1
20 Minutes To Establish a 1RM
Deadlift
Then For Time
30 Russian Swings 70/53#
7 Strict Pull-ups
7 Ring Dips
25 Russian Swings 70/53#
6 Strict Pull-ups
6 Ring Dips
20 Russian Swings 70/53#
5 Strict Pull-ups
5 Ring Dips
15 Russian Swings 70/53#
4 Strict Pull-ups
4 Ring Dips

Level 2
20 Minutes To Establish a 1RM
Deadlift
Then For Time
30 Russian Swings 106/70#
7 Muscle-Ups
25 Russian Swings 106/70#
6 Muscle-ups
20 Russian Swings 106/70#
5 Muscle-ups
15 Russian Swings 106/70#
4 Muscle-Ups

Optional Work
3 Tough Sets of
Single-Arm Overhead Walking Lunge
10 Reps/Side, Use Dumbbell

4 Minutes Continuous
Front Carry Sandbag Walk
Use a Heavy Load and Hold On

May 25, 2017 | WOD | 0

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