Work
4 sets
A1) Single Leg Deadlift x8/side increasing (DB or KB)
A2) Strict Chin-ups x4-6 (Supine grip, add weight if too easy)
WOD
3 Rounds
12 Thrusters 95/65#
9 KBS 32/24kg
6 Ring Dips
Cap 12 mins
Core
50 Hallow rocks
25 sit-ups
*not for time
Categories: WOD