WOD:
“Tyler”
Five rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pull (95/65)
Matt DellaValle 11:12, Cara Hipskind 15:26 (65lbs). Post time to comments.
SCALES:
Gold
Five rounds for time of:
5 Muscle-ups
18 Sumo-deadlift high-pulls (85/55)
Silver
Five rounds for time of:
15 Pull-ups
15 Ring dips (assisted if needed)
18 Sumo-deadlift high-pulls (75/45)
Bronze
Five rounds for time of:
10 Pull-ups
10 Bar dips (band assisted)
15 Sumo-deadlift high-pulls (65/35)
WARMUP:
Static warmup
Agility and speed drills
MOBILITY OR SKILL WORK:
Shoulder internal rotation