10/30/14
Strength: dead hang pull-ups
8×3 rest as needed
Add wt or band to make each set a maximal set of 3 (that means they should ALL be hard!)
Wod: 7 min amrap
30 double unders
12 burpees
Rest 5 min
7 min amrap
5 Deadlifts 225/155
10 Hspu
10/30/14
Strength: dead hang pull-ups
8×3 rest as needed
Add wt or band to make each set a maximal set of 3 (that means they should ALL be hard!)
Wod: 7 min amrap
30 double unders
12 burpees
Rest 5 min
7 min amrap
5 Deadlifts 225/155
10 Hspu
FBO Fitness 