Wednesday 11/25/15 - Deadlift.
MAIN WOD
Dynamic WU: 2 Rounds:
3 Strict Pull Ups
5 4-Point Squats (https://www.youtube.com/watch?v=IWWGbmMPYUE)
5 Jumping Squats 10 Leg Swings Front & Side
*Move through it at your own pace; this is a warm up.
M:1 Deadlift
20:00 to find a 4RM
M:2 5 Rounds For Time:
1 Rope Climb
5 Strict Pull-ups
15 Goblet Squats (55/35)
*10:00 Time Cap
If able to rope climb: 5 Pull Ups → 3 Pull Up Negatives
If unable to rope climb: Rope Climb + Pull Ups → :45 Max Pull-up at sub of choice.
VIRTUOSITY V:1 Warm Up V:2 Learn V:3 Review: Deadlifts, Wall Balls, Box Jumps, Push Ups V:4 WOD: 12:00 AMRAP
10 Push Ups
10 DL
10 Box Jumps
10 Wall Balls
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