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Friday, February 7th Crossfit Workout of the Day – Cycle 1, Day 28

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Warm Up

2 rounds:
5 bootstrappers
10 banded good mornings
10 Cossack squats
10 Samson lunges
10 bird dogs
:20 side plank each side

Strength/Skill

6 rounds:
2 deadlifts @ 90%
:30 max reps kipping muscle ups, chin over bar or C2B pull ups

Rest 2:00 between rounds

Conditioning

4 rounds for time
10 hang to overhead (115/80)
20 front rack lunges