06-10-2021
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift with 2” pause below the knee
SKILL: bar muscle up / pull ups /butterfly pull ups
wod
Amrap 13′
1 bar muscle up/ pull ups same as devil press
2 devil press
2 bar muscle up
4 devil press
3 bar muscle up
6 devil press
4 bar muscle up
8 devil press
….etc
BURNOUT
AMRAP 30min
15 half man makers
250m Run
15 reverse burpees
250m Run
30 x slam balls
250m Run
30 x Mountain Climbers
250m Run
*After Each Round 2 reps less
for each Exercise
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