Strength

Deadlift (Wk 5)

4 x 5 Working up to 60-70%

4 x 5 @ 60-70%


WOD

[A]

9 Min AMRAP of...

9 Back Squats 115/75

9 Cal Row/AD

9 Strict Pull Ups

-3 Min Rest-

[B]

8 Min AMRAP of...

7 Front Squats 115/75

7 Sumo DL

7 Pull Ups

(20 Min WOD)


Mod Key

P: 75/55, 7 Cal Row, Mod Strict Pull UPs_75/55, Mod Pull Ups

RX: As Prescribed

C: 145/100, Strict C2B_C2B Pull Ups


Extra Conditioning

3x

15 DB Curls Palms Up (curl both arms together)

15 Tricep OH Ext

15 Supermans


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Foam Roll Posterior Chain

Couch Stretch

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