7/30 WOD

WOD:
Strength

1a) 5X5 Weighted Ring Dips – heaviest possible, rest 60 sec.
65#

1b) 5X5 Tempo Deadlifts (see notes) – medium/heavy but PERFECT, rest 60 sec.
285#

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

2) 5X5 UB (or as many as possible) Muscle-Ups – rest 2 minutes.
Notes: For those with more than 5 UB, go to a max effort set -1 on first set, then try to maintain 5s through the final 4.

Did 3x5.

Conditioning

5x500m Row – all out, rest 1:1 (pace actively between sets)


Done. Best 1:35, worst 1:38.