And Wednesday 9.5



Strength : High Bar Back Squat


3 Pull-ups
6 Handstand Pushups
9 Burpees

then 6 Pull-ups
9 Burpees

Increase by 3 Pull-ups until 10 minutes

S: Jumping Pull-ups, Push-ups
L1: Banded Pull-ups, Clapping Push-ups

Rx+: Chest to Bar Pull-ups



Core Work : 3 Rounds
Run 400m
30 Weighted Situps (OH to Wall Touch)
20 Hollow Rocks
1:00 Forearm Plank Hold

Conditioning : For Time
Row 1000m
Run 200m
Row 800m
Run 400m
Row 400m
Run 800m
50 KB Swing 53/35, Full OH


The Program

1. Strength and WOD Rx+

2. 5 Rounds
7 Deadlift 315/225
7 Box Jump 30/24
10 Toes to Bar


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