Wednesday – September 20th

Zack went on to add 10 more pounds and do another successful rep!

Strength:
6×2 sumo deadlift (touch and go, control the second rep to the floor with a 4-5 second negative, work with ascending loads to the heaviest weight that you can control to the floor without losing proper position.)

WOD:
For time: *15 minute cap
3-6-9-12
Bar muscle up (scale = 2x knees to elbow)
3x wall ball shot #20/14 to 10/9′
10x single skip