Thursday


Gumby going the distance…doing the whole Frankenstein Squat WOD RX!

Warmup

Run 400 m then Row 400 then casual partner tabata Deadlift  75/55#

Strength

Spend 15 mins working up to a 3 rep max Deadlift

WOD

“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees

MOD 1: 7 Pull-ups & 7 Ring Dips
MOD 2: 7 Pull-ups or Ring Rows & 14 Box Dips

Cooldown

5 min row/run or dyne

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