Gymnastics with a side of Weightlifting

Lift:

Deadlift
70% x3 reps
80% x3 reps
90% x3 or more reps

Today's WOD:

Volume Work 20 Minutes: Muscle-up
  
Followed by:
  
25 GHD Sit-ups NFT
25 Challenge Push-ups NFT

Warm-up:

One Minute BarWork:
  1. Front Squat w/bar
  2. Split Jerk w/bar
  3. Back Squat w/bar
  4. Hang Clean w/bar

MOD:

  • Deadlift
  • Muscle-up
  • GHD Sit-up
  • Push-up

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results: