Monday 5-10-21

 Hero wod “Koch”

For time

400m run

50 wall balls 20/14

50 pull-ups 

50 sumo deadlift high pull 75/55

400m run

25 wall balls 20/14

25 pull-ups 

25 sum deadlift high pull 75/55

 400m run

15 wall balls 20/14

15 pull-ups

15 sumo deadlift high pull 75/55 

Accessory

8x:20 ring dip lockout hold - rest as needed between sets

4x 10 rep hanging L sit flutter kicks

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” Morihei Ueshiba