WARM-UP:
Jog the Box 4 min. w/footwork
2 Rounds of Cindy
Dynamic Stretch
STRENGTH:
Deficit Deadlift / Ring Swings
(10+4)3
Complete at least 1 set at 40% of Deadlift 1RM
WOD: DECADE DONE
For Time:
10 Rounds
3 Clean & Jerk 135/95
3 Ring Muscle-ups
Time Cap 10 min.
Substitute the Ring Muscle-ups with 6 reps of your best pull-up movement.
ICING:
KOT – Reverse Nordic 20 Reps.