October 17, 2020

Posted By: Christi

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

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

Goal: sub 14 mins

The deadlift/muscle up combo is always a challenging one. More midline involved than we think and it will show in this workout. Loading is heavier on the barbell but you should be able to get each round done in no more than 3 sets. Ideally the same thing for the muscle up. Adjust reps if needed to accomplish this. The 400 meter between each round will be a good opportunity for you to let the grip recover but we still want you pushing the pace here. Trust in your recovery and get after it!

Post Work
For quality:
Sled Drag, pick load, 800 m

Use a moderate load that allows you to keep continual movement.