FK.DW Tuesday 221209

Buy In

BWLA drop progressions

Strength

Overhead squat 5x3

Conditioning

For time;
Run 400 metres
20 Deadhang Pull-up
Run 400 metres
15 Deadhang Pull-up
Run 400 metres
10 Deadhang Pull-Up
Run 400 metres
5 Deadhang pull-up

Cash Out

Inverted hold on rings - 1 minute

Post weights and times to FK.UK

Have fun!