On the 90 seconds,
3 deadlifts at 315/220
1 Muscle Up plus 3 ring dips
15 Rds
3 deadlifts at 315/220
1 Muscle Up plus 3 ring dips
15 Rds
Today's Workout (WOD):
Featured
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%