Monday

Posted: 29th July 2013 by jruffing27 in Uncategorized
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After grinding through a few longer workouts last week we plan to focus on short, intense efforts this week.

WOD

3 rounds

3 minute AMRAP
2 minute rest

1 muscle-up
3 strict handstand push-ups
5 deadlifts w/ 275 lbs/185 lbs

Sub for muscle-up is 3 ring pull-ups and 3 ring dips. 

Use deficit on HSPU if you can and describe what you use in comments.

Use challenging movements and weights that will also allow you to move quickly and efficiently.

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