1/7/2019 – WOD

Benchmark
Max Set of T2B or 1 Min AMRAP (if you can’t link)
—Scale to Toe to Ring or knee ups

Strength
Sumo Deadlift – 5×5 @ 75%

Conditioning (15 Min Cap)
5 RFT
12/9 Cal Assault (20/15 AD)
9 SDHP 135/95#
6 Muscle-ups (3 Ring + 3 Bar) or 8 GI Janes

WOD Notes: This WOD is designed to be under 12 minutes so push the pace especially on the bike. SDHP should be touch n go for most of them or do very quick singles. You may do all Bar MU if you can’t do ring or vice versa.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavy)
b) Strict Pull-ups – 5 EMOM for 10 minutes (RX+ = C2B)

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