3rd

Here we go...

Hamstring Floss w/ Softball

Banded Scarecrow

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SKILL-BASED MOVEMENT WU

3 Sets:

20 Cal Row

1-3 Ring MU*

6 Burpee Box Jump-Overs (30/24)

8-10 C2B Pull Ups* (Fast & Efficient)

*if you don't have one or both of these modify to some form of scaled work on them.

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DEADLIFT

8 @ 55%

6 @ 65-70%

4 @ 75-80%

2 @ 85-90%

1 @ 90-95%

1 @ 95+%

When going after Max or near-max effort, if form is crumbling...stop and move on to next portion of workout. Otherwise...Go for it!!! 

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21-15-12-9 for Time: (Past HERE)

Cal Row

Deadlift (155#/105#)

Moon ~ SBM WU - done / 105-130-145-170-190-210(PR) / 7:43 (105# DL)

Pyan ~ SBM WU - done / DL ?? 

Z.Wendt ~ 3:20 - 3:24 - 3:15 / 245-295-335-385-425-475!! / 6:39 (185# DL)

tb ~ 3:11 - 2:45 - 2:51 / 205-245-295-340-385-405!! / 6:09!! (155# DL)

57s Row / 7-7-4-3s @ 2:00

54s Row / 12-3s @ 3:58 (1:58)

44s Row / 6-6 @ 5:11 (1:13)

40s Row / 9 UB @ 6:09 (58s)