Notes from the Coach:  Scale accordingly, athletes are encouraged to know that if any of these reps have to be done as singles for the dead lift, they have gone too heavy. Regional level athletes would not do even 315 as singles. Unbroken is entirely too light, think small sets for your best load.  Recommended:  Blue mats under pullup bars today just in case grip is a factor.

19/Feb/2014  “Hold on tight”

DL x 50 (135/95)

Pull up x 50

DL x 30(225/135)

C2B pull up x 30

DL x 15 (315/225)

Bar muscle up x 15


Post WOD: Ring support or Push up support accumulate 3-5 min.

Sport: Weighted pistols 3×5 each leg