Monday September 23, 2024

Warmup

1:30 bike/row

5 no pushup burpees

10/side RDL

5/side split squats

10/side bent over row

10 plank pull throughs

10 banded tricep extensions

10 banded pull downs

10 banded face pulls

Mobility

Hamstring rack stretch :30/side

Thread the needle :30/side

Skill/Strength

Work up to a training max (90%) deadlift

As heavy as possible with good form 

WOD

30 deadlifts

50 pullups

70 burpees over the bar

In any order and partitioned as desired

F:  reduce reps; KB SDHP; ring rows

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175; chest to bar pullups

C+:  straight through