WOD260 - Monday, April 13th

RX

1. Warm-Up
Row 500m
-then-
2 Rounds
12 PVC Good Mornings (GO SLOW!)
12 Overhead Squats with PVC

2. Lift
Deadlift 1×5 at 90%
Warm yourself up to 90% of your 5RM and perform one set of 5 at 90%.
Same control on the lowering of the bar as last week.

3. MetCon
40-30-20
KB Swings 53/35
Box Jumps 24/20″

SCALED

1. Warm-Up
Row 500m
-then-
2 Rounds
12 PVC Good Mornings (GO SLOW!)
12 Overhead Squats with PVC

2. Skill
Deadlift 5×5

3. MetCon
30-20-10
KB Swings
Box Jumps

COMPETITION

1. Side Work
EMOM 20 Minutes
2 muscle-ups
(RX+ 3mu's)