Friday’s WOD

Warm-up:

4 Sets
16 Steps Death March, light weight, controlled eccentric
8 Squat + Broad Jump
25′ Inchworm

Strength:

Deadlift 5RM

WOD:

21-15-9 For Time:
Deadlift, 255#/175#
Box Jump, 24″/20″

TIMECAP: 6:00

Extra Work – 10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock