Team WOD: Chipper: Partner Runs, Touch And Go Deadlifts, Pull-upsChipper: 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.
Advanced RX: Deficit Deadlift 3-3-3Deficit Deadlift 3-3-3
Deficit Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Pt. 1: 3 RFT: Deadlifts and Double Unders3 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.
Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint5 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
Nothing assigned for March 31, 2018