WOD…April 3rd…Countdown!

By April 2, 2015 wod No Comments

Skill – Five sets for max reps of: 30 Seconds of Muscle-Ups or box dip – Rest 30 seconds – 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)- Rest 30 seconds-30 Seconds of Toes to Bar – Rest 30 seconds

WOD

18 – 15 – 12 – 9 – 6 – 3

Deadlift – 245/185#

Follow the 18 – 15 – 12 with 2 rope climbs and 9 – 6 – 3 with 1 rope climb

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