workout of the day
02.19.2020
WOD
4 RFT
4 strict pull ups or 3 bar muscle ups
6 devil's press 50/35 35/20
8 TTB or hanging knee raises
10 front squats 135/95 115/75 95/65 (barbell comes from the ground)
15/12 cals row
01.17.2020
WOD- not for time, for quality
Deadlifts
10,8,6,4,2
%=50, 60, 70, 80, 90
after each round of deadlifts perform:
50 feet dual overhead KB carry
50 feet dual front rack KB carry
50 feet KB farmer carry
*use the same weight on the carries