8-10am: Open Gym
10am: Group WOD

For time:
15 Deadlifts, 315/225 lbs
15 Ring Muscle-ups
Run, 400 m
12 Deadlifts, 315/225 lbs
12 Ring Muscle-ups
Run, 400 m
9 Deadlifts, 315/225 lbs
9 Ring Muscle-ups
Run, 400 m

Goal: sub 14 mins

Repeat workout from 10/17. The deadlift and muscle up combo is always a challenging one! There is more midline involved than we typically think and will likely pose as a bit of a challenge, especially with that heavier barbell. The loading on the barbell is heavier but should allow for you to get the work done within 3-4 sets per round. Ideally, take this same approach to the muscle-up. For the muscle-up, athletes can adjust the volume or variation as needed. If athletes sub out the muscle up we would like to see a pull and push combo. For example 15 chest to bar pull-ups and 15 dips. There is a 400 meter run after each round and will be a good opportunity for the athletes to let grip and midline recover.

3 rounds for quality of:
(L) Lateral Sled Drag, pick load, 50 ft
15 Weighted Sit-ups, pick load
(R) Lateral Sled Drag, pick load, 50 ft
Bird Dog, L 20 secs/R 20 secs

Rest as needed between rounds.

Lateral sled drag is a different one and should have you thinking about crossing over your legs a bit. Do your best to keep that midline tight and engaged with your shoulders square to the wall in front of you. Loading will be lighter because of this.