Friday, September 23 WOD

Strength Development:  Deadlift 1-1-1-1-1-1-1

Met-Con  For time:

  • 25 Walking lunge steps
  • 20 Pull-ups
  • 50 Box jumps, 20 inch box
  • 20 Double-unders
  • 25 Ring dips
  • 20 Knees to elbows
  • 30 Kettlebell swings, 2 pood
  • 30 Sit-ups
  • 20 Hang squat cleans, 35 pound dumbbells
  • 25 Back extensions
  • 30 Wall ball shots, 20 pound ball
  • 3 Rope climb ascents

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