Just throwing some bags…
Strength
Deadlift (Heavy 10)
* 15 minutes to build to a heavy set of 10 deadlifts.
WOD
“Captain Insano”
3 Rounds for Time:
20 Deadlifts (155/105#) Rx+(225/155#)
15/10 Calorie Assault Bike or Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike or Row
* Post time to the whiteboard.
Accessory Work
1. Bar Muscle-ups
5 Sets of 35% of Best Set
