Thursday:  September 26, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, 1:30/side

2 Steady Rounds
15 Good Mornings (PVC RD1 and Empty Bar RD2)
:40 Hanging L-Sit Hold
2 Laps Run

Strength/Skill(15:00 – 30:00)
Bent Over 1-Arm DB Rows: 3 x 12 (per arm)

WOD(35:00 – 60:00) Strict 25:00 Time Cap

Fitness
5 Rounds
3 Laps Run (or 400m Row)
15 Sit Ups
15 KB Sumo DL High Pull

Performance
5 Rounds
4 Laps Run (or 500m Row)
15 Toes to Bar
9 Deadlifts 225/155lbs

Option 2:  185/125lbs on the DL

Competition
5 Rounds
4 Laps Run
15 Toes to Bar
9 Deadlifts 275/195lbs