21-4-16 Thursday CrossFit Return, Douglas, Cork

A 5 Rounds

G1

3 x Deadlift

rest 30 secs

Max Chin Ups/ 5 x Negatives/ Max Chin Up Hold + 10 Supine Ring Rows

rest 30 secs

Dip Hold x 30 secs (Accumulate)

Rest 2mins, Mobilise.

G2 Deadlift

5@75%, 3@85%,1+@95%

Superset with Max Weighted Chins with Chains

rest 60 secs

Max Dips (Add Chains if you have 8+)

Rest 2mins Mobilise

B WOD 10min AMRAP

10 Hand Release Push Ups

20 Overhead Reverse Lunges (20/10)

40 Double Unders/ 60 skips

Finisher: Roll out and stretch Hips and Calves