Workout:
A. Band assisted negative muscle ups; accumulate 10 slow controlled
reps with as little assistance as possible
2 with a band, 8 without
B. Fasle grip ring to chest isometric hold; amsap x2; rest 90 seconds
20,18
C. Strict ring dips; amrap x2; rest 90 seconds
12,7
D. CTB pull ups; amrap unbroken x2; rest 90 seconds
11, 7
+
3 rounds for time:
15 calories row
10 TTB
... immediately into
3 rounds for time:
15 calories assault bike
10 burpees
...immediately into
3 rounds for time:
10 deadlift 155#
15 wall balls
15:40 (4:57, 6:37, 4:06)
+
mobility work 20-30 min
Done
Mu negatives were way better than last week. I ditched the band and they were all pretty consistent. Had to re-grip on the 11 CTB at rep 7 but didn’t come off the bar. WOD was feeling great until the wb’s and dl’s, that was the most difficult 3 rounds. The only thing I broke was the last set of wb’s into 8/7. Thanks!
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