Wednesday

WEIGHTLIFTING: Rest

POWERLIFTING:

Deadlift 5,5,5,5,5+

WOD

There will be a 20 minute time cap for the workout....

21-15-9 reps of: Dumbbell thrusters L pull-ups*

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken. An Rx is completing each set of reps unbroken. For the pull ups, do either L-Pull ups, chest to bar, strict, kip or jumping. Do whatever kind of pull up that will allow you to do each 21,15 and 9 rep rounds with out dropping off the bar. For the thrusters, pick a load that you can complete the 21,15,and 9 reps also. Dropping the load or dropping off the bar will negate the Rx. Rest between exercises and pace the reps accordingly.

Post time, dumbbell load and type of pull-ups performed to WODHOPPER!!!!!!!