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Thursday 10th September 2015: Grip It

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WARM UP

3 Rounds :
20 Sit Ups
10 Mountain Climbers
10 Push Ups
10 Kip Swings

GOATS

18 Minutes to Practice:

Double Unders
Rope Climbs
Wall Walks/ Hand Stand Holds

WOD

Complete in an 18 Minute Time Cap:

21-15-9 Reps of :
Deadlifts 155lbs W; 185 lbs M
Pull Ups
150 M Heavy Farmers Walk after the 21, 15 & 9 reps (45lbs W; 55lbs M)

Deadlift

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