General Warm Up
Scap Pulls | Hinge
Bar Muscle Up | Deadlift | Box Step Ups
WOD
A.] E90 sec for 5 Rounds
2 Deadlift
*Increasing weight*
B.] “Dekadent”
10 Round for Time:
4 Deadlifts @ 100 | 70kg
3 Bar Muscle Ups
2 High Box Step Ups @ 30″ | 24″ [2 Per Leg = 4 Total]
Time Cap = 16 min
Scaling and Modifications:
*Weight as needed: All Reps Unbroken 6 – 7 RPE
*6 Chest to bar Pull Ups | Pull ups | Ring Rows
*Height as needed
WOD Results
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