Thursday 3 On / 1 Off

Enjoy, friends!

WOD For 06-13-19:

3 Rounds For Quality:

8 KB Sumo Deadlift*** @ pick loading

***SuperSet Each Deadlift Set w/the Following Pull-up Complex:

Round 1: Max Hollow Body Hang

Round 2: Max Hold at Top of Pull-up

Round 3: FOUR Strict Pull-ups, SLOW eccentric (down) & concentric (up)

-then-

5 Rounds of 3:00 Work / 1:00 Rest For MAX CALORIES:

6 Chest-to-Bar Pull-ups

9 Dumbbell Box Step-Overs @ 50/35 lbs (each hand) with 24/20 in box

12 AbMat Sit-ups

MAX CALORIE Row (Ski or Assault Bike Optional)

Score = total number of calories completed at the end of 5 rounds.