Run DMC today!
WOD
“Run DMC”
4 Rounds for Time:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
20 Dumbbell Snatches (50/35#)
* Post time to the whiteboard.
Accessory Work
1. Romanian Deadlift + HSW Practice
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Obstacle Course Handstand Walk Practice
* Tempo for deadlifts is from standing, 4 second negative, 1 second pause just above floor, regular stand. In the time remaining in the window, handstand walk practice.
2. Gymnastic Conditioning
“21 Guns”
21-15-9:
Strict Pull-Ups
Strict Handstand Push-ups
