Deadlift 2-2-2-2-2
Increase weight each set as long as form allows. Shoot for 90+% of 1rep max in 4th round. Perform a max effort 125M row sprint after each set. Rest as needed between sets.

Skill: Muscle-up transitions 3×5

Muscle-up transitions
Warmup & AfterWOD will be on the Whiteboard.

** We have an impromtu All Abs/Core Development Express Class Wednesday from 6:30pm-7:00pm in the Back Room. Use it as an additional cool down or show up a little early and be warmed up and ready to go. Free for Unlimited Members, $15 for Rocky River Fitness and non-members. All fitness levels welcome, including beginners and first timers.

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