WOD Friday November 17th

Warm up: Banded X walk x 10 steps in each direction / Back extension x 12 / Swimming frog x 12

  1. Every 3 minutes for 15 minutes: Banded Deadlift x 3

2. 15 Rounds for time:

3 Deadlifts @ 275 / 183 (unbroken sets every time or use less weight)

2 Muscle ups

100 meter run

 

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