WARMUP:
Close grip bench press. 12, 10, 8, 8 reps each set
paired with
Ring rows. as many as possible until 1 rep before failure.
WORKOUT:
“REGIONAL WOD #6″
Three Rounds for Time
7 Dead Lift #345/225
7 Muscle Ups
Then…
Three Rounds
21 Wall Balls 20/14# to 10ft
21 Toes to Bar
Then…
100ft Farmer Carry (2- 100/70 DB)
28 Burpee Box Jumps 24/20″
100ft Farmer Carry (2 100/70 DB)
3 Muscle Ups
Becky Blacksheep
ReplyDeletewarmup: bench press #55, #55, #65, #65
workout modifications:
deadlift 165 lbs
sub 3 pullups and 3 ring dips X 3 for 7 muscle ups
toes almost to bar
farmer carry 50 lb dumbells
time: 31:10