Friday – May 17th

Some legless rope climbs going down at the 1100 class!

Strength:
5 superset rounds on a 3 minute clock:
5 deadlift with band resistance 60% and up
Max set quality push ups (clapping if possible)
*We last programmed band resisted deadlifts on April 9th with lower percentage start point. Try to work with slightly heavier loads than you used last time.

WOD:
15 minute AMRAP:
9 overhead squat 95/65#
6 sumo deadlift high pull
3 bar muscle up (9 knee to elbow)
*At the beginning and every 3 minutes you must complete 12 lateral bar over burpee