Thursday

CLASS PROGRAM

A.) Deadlift

5x5 @ 67.5% 

B.) 2012 Regionals event 6

3 rounds: 

7 deadlifts 225/155

14 C2B pullups

then, 3 rounds:

21 wall balls 20/14

21 toes 2 bar

then: 

150m farmers carry 53/35

28 burpee box jumps 24/20”

14 C2B pullups

RX+ : 275/185, 7 ring MU, 3ringMU at end

———————— 

C.) posterior work

Reverse hyper

3x10

4 rounds

8 Sumo DL @ speed

14 one-legged back extension

14 weighted medball ghd situps

4 rounds

50ft Yoke carry  

ME strict weighted chinups 35/25 (use DB using feet to hold) 

3 rounds

20 upper back - back extension

15 rear delt DB fly

D.) quality WOD

4 rounds

21 C2B pullups

15 SDLHP 70/53

9 burpees

- 90 second rest