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WOD - Wednesday, 11/29/2017

WU:

3RFQ

5-10 Chin ups

5-10 Ring dips

10 KBs

5 Box jumps

A. Strength: Deadlift (21 Minutes)
4 x 5 @80% of your 1RM
 

B. Conditioning
AMRAP 12
3 Deadlifts 255/170
4 Muscle Ups (2:1 C2B)
5 Box Jumps (36”/28”, step down)*

*These box jumps are meant to be explosive, challenging, and slower paced.

36" = 30" box + 2x35lb

28" = 24" box + 1x45lb

 

Extra Credit: Durante’s Core

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