In WOD Blog

STRENGTH
Deadlift
Warm Up – 40%x5, 50%x5, 60%x3
Working Sets – 85%x5, 90%x3, 95%x1+

WOD
3 Rounds (20 min cap)
21 meter Handstand Walk (scale with 21 HSPU)
15 Ring Dips (from high rings – Must muscle up to get to dip position – scale with normal ring dips)
9 Jerks 185/135 (From the ground)

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