Monday December 14th WOD

Warm up:  4 rounds

-1 minute row

-10 Box step ups 24/20”

-10 Banded good mornings

-10 Ring rows

-Finish with 2 minute ME DU (sub singles)

Strength: 12 minute Deadlift build

Skill:  Ring muscle ups

Conditioning: For time

10-8-6-4-2

-Deadlift

-Ring muscle up (sub ring push up/regular push up)

-Box jump 30/24”

Post:  400m jog/walk + foam roll

Nick ProhaskaComment