WARM UP:

400 M. Row or Run

3 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

5 Inch Worms

10 Scorpions

Then:

Mobility

SKILL / LIFT:

EMOM 12

MIN. 1: 3 Dead Lift (Build to 80%)

MIN. 2: 20 Weighted V-Ups

MIN.3: 10 Ring Dips

WOD:

“ABOMINATION”

For Time: (18 Min. Cap)

21 Dead Lift (225/155) (205/135) or 45% of 1RM

20 T2B

15 Dead Lift (255/175) (225/155) or + 20

20 T2B

9 Dead Lift (275/195) (255/275) or + 20

20 T2B

6 Dead Lift (315/215) (275/195) or + 20

10 Bar Muscle Ups

*Sub. Burpee C2B Pull Up for Bar MU accordingly.

Recent Posts