Warm-Up
“ROWLING” *
after each row = 5 air squats + 5 ring rows *burpee penalty over under – 100
Strength
Deadlift – week 12- DELOAD – LAST WEEK!
50%x5
60×5
70%x max reps
Add 10# to 90%
WOD
LADDER STYLE
AMRAP 8
2,4,6,8 Front Squats (115/75)
30 doubles
2,3,4,5,6..Muscleups or c2b pullups
