11.13.2024

Nov 13

Primer
5 empty barbell deadlifts
15 seconds hollow hold on rig
15 seconds arch hold on rig
5 light deadlifts
8 scap pullups
8 kip swings in a tight hollow
5 moderate deadlifts
4 air chair swings
4 strict pull ups

WOD
"USC Trojans"
For Time
2 rounds
12 deadlifts 135/95
12 pull ups
3 rounds
8 deadlifts 185/125
8 C2B pull ups
4 rounds
4 deadlifts 225/155
4 bar muscle ups