WOD
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Warmup
3 rounds at pace of:
10 squats
10 pushups
10 ring rows
5 Kettlebell Sumo deadlift high pulls (Increase weight each round, not to exceed RX’d)
Skill Work
Handstand Hold, 10 min practice
Bronze
5 rounds
75 lb Sumo Deadlift High Pull, 10 reps
Bench dips, 10 reps
Silver
7 rounds
75 lb Sumo Deadlift High Pull, 10 reps
Bar or bench assisted dips, 10 reps
Gold
7 rounds
85 lb Sumo Deadlift High Pull, 10 reps
10 Ring dips or
20 Bar dips
Developing the Muscle-up with Rob Miller Part 2, The Transition – video [wmv] [mov]
looking good Angie!!
nice pistol!
Fantastic Angie. I can only dream of the day I can do that.
BEAUTIFUL!!!
7:14 Rx’d
Josh and Eric. You guys are animals.
6:49 @ 135lb SDHP
Jason, great time as well.
Pumps me up seeing so many people getting their fitness on…..fun class.
Then I look outside and Jordan is crushing sled pulls in the parking lot by herself.
So many people wanting to get better, stronger, faster
Thanks yall! Feelin’ it 2 days later for sure!
~6:40 scaled at the PMRF gym (read: globo).
50lb SDHP at a negative and bench dips. They had these weird barbells with preset bumper plates. I think they were about the same size as our 5lb metal plates.