11.20.2018 WOD

19
Nov

11.20.2018 WOD

A. Mobility

B. Warm-up
3 rounds of:
15 second AMRAP of hollow rocks
15 second rest
15 second AMRAP of superman rocks
15second rest
15 second AMRAP of hand release push-ups
15 second rest

Then 15 minutes working up to a heavy Deadlift.

C. WOD
15 Deadlifts (275/155) or 65% of 1RM
400m run
15 Bar muscle-ups (30 chest-to-bar pu)
400m run
15 Deadlifts
For time