February 12, 2016

WOD

Strength – Deadlifts

Health – 4×8

Fitness/Performance – 5×3 AHAP

then

Muscle Up Progressions

Health – ME Hold + Negative

Fitness – Kipping Pullup Practice

Performance – 3×8 Giant Swings + Hip Thrusts

Met Con – 13 min AMRAP
Health – 12 Deadlifts 155/103
24 Box Jumps 16/12
6 Box Dips

Fitness – 12 Deadlifts 185/123
24 Box Jumps 20/16
6 Assisted Ring Dips

Performance – 12 Deadlifts 225/153
24 Box Jumps 24/20
6 Ring Dips