WOD 190219

METCON:

3 Rounds For Time:

1 Deadlift @ RPE 8 **

4 Muscle ups **

12 Assault Bike Calorie sprint

8 minute cap!

 

** DEADLIFTS:  Athletes are encouraged to choose a weight that follows the RPE model, but will not compromise form.  Athletes will also consult with their coach on what gymnastics variation will be best for them for today's metcon.

** MUSCLE UPS:  Athletes may choose between bar of ring muscle ups, however they must first confirm with their coach.

** MUSCLE UP ALTERNATIVE: Athletes will perform 9 strict pull ups instead of 4 MU.  They should use a band if they cannot complete 27 strict pull ups!