WOD
Three rounds for time of:
7 Deadlifts 110/80kg
7 Muscle-ups
150m Farmers Carry 32/24kg
7 Muscle-ups
150m Farmers Carry 32/24kg
Muscle ups the limiter, first round all unbroken, 2nd round 4 & 3, 3rd round toughest, all other movements unbroken.
10min @ 80% effort:
20 Anchored sit ups
12 Wall Ball Shots
12 Step down box jumps at 60cm
+
Row 10min as: 50sec easy + 10 sec hard
Notes:
Part one not completed, shoulders feeling real tight from muscle ups and all HSPU upper body sore as well as lats.
Row Done; kept sprints at bout 1:32
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