Oct 29, 2015

10-30-15 WOD

3 Rounds
500 M Row
12 Deadlifts (straightsetable - no rounding, never let the spine go. EVER. drop the bar before you ever let the back move.) deadlifts require a strong midline. It will tell you what load is good enough. Not too heavy, not too light here.
12 Box Jump Overs

Challenge: 5 Sets for Q
10 Second Hollow Hold On Bar (toes pointed, midline on)
10 Perfect Hollow  to tight arch swings on Bar.
Supine Ring Pull Up X Max Reps

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