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Team WOD: Chipper: Partner Runs, Touch And Go Deadlifts, Pull-ups

Chipper: Partner Runs, Touch And Go Deadlifts, Pull-ups and 4 more

For time: Partner Run, 400 m 40 Touch And Go Deadlifts, 225/155 lbs 50 Pull-ups 200 Double Unders 50 Pull-ups 40 Touch And Go Deadlifts, 225/155 lbs Partner Run, 400 m

* As a team of 2 alternate work/rest on reps. Run together as a team. One bar per team. Use mats, touch and go and no drops on DL.

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Advanced RX: Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Pt. 1: 3 RFT: Deadlifts and Double Unders

3 RFT: Deadlifts and Double Unders

3 rounds for time of: 10 Deadlifts, 275/185 lbs 50 Double Unders

* Touch and go, use mats no drops. Rest 5 min. then complete part 2.

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Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint

5 RFT: Bar Muscle-ups, Chest-to-bar Pull-ups, Pull-ups and 100 m

5 rounds for time of: 3 Bar Muscle-ups 4 Chest-to-bar Pull-ups 5 Pull-ups Run, 100 m Rest 1 min

* After 5 min rest from part 1

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Nothing assigned for March 31, 2018


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