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post to see today's WOD always posted at 4:45am
The workout for 12/12 is...
|Tempo Deadlifts 5x3 (up for 1 second, down for 2 seconds for touch and go reps with CONTROL). Only as heavy as you can go without losing form or having to speed up.
|Slam Ball Over Shoulder “Fran”|
|21-15-9 for time|
|Slam Ball Over Shoulder (40/30)|
|Chest to Bar Pull Ups (or 9-6-3 Muscle Ups) Mod: jumping chest to bar pull ups|
|(7 minute cap)|