Monday December 27

STRENGTH

1 RM Deadlift

or

 if already accomplished do 2x10 reps(unbroken) 70% 1RM

WOD

(Time cap 12mins)

100 Front Squats (65/95)

At the top of each minute do 5 push ups

REST 3 Minutes

Then:

PARTENERED PULL UPS

1st person- 1st minute-2 Pull ups

Partner- 2nd minute-4 Pull ups

Rotate every other one, going up by 2's each minute

FINISHER:
30 Ring Dips(No Kipping)