Friday 7-10-15

7-10-15

7-10-15

Warm Up:

10 Minutes to build up to Deadlift weight

Skill:

Bar Muscle Up

WOD:

For Time:
10-8-6-4-2
Deadlift (315/225)
Bar Muscle Up

After Bash:

Knockout!!

ONE Nation Competitors:

10-8-6-4-2
Bench Press (205/135)
Hip Extensions

Travel WOD:

For Time:
14-12-10-8-4
Dumbbell Deadlift
Towel Pull Ups or Dumbbell Bent Over Rows

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