Wednesday 10-17-18

scheduling announcements:

October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.

November 17th and 18th, Gym Closed

WOD

Workout

FOR TIME

21-15-9

Pull-up

Deadlifts (225/155) | (185/125)

-No Rest-

15-12-9

Bar Muscle-up

Deadlifts (225/155) | (185/125)

(20:00 Hard Cap)

*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed.

FINISHER

2 ROUNDS

20 Tuck-ups

:30 Hollow Hold 

20 Ab Mat Sit-ups 

:30 Plank

-Rest as Needed-