Weighted pull up: 4x6

OVERHEAD SQUAT
10-10-10

Bar is taken off the floor. Work up to a heavy set of 10. If you can’t overhead squat to full depth under load, then spend today’s lifting time working on flexibility in the position.

Post loads to comments.

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For Time:
9-15-21
Bar-Facing Burpees
Overhead Squats 40/30
Post time and Rx to comments.

Cleans

3 on the minute every minute for 18 minutes at 65-70% of max #185

Neighborhood bike ride

10.8.6.4.2

Deadlift 255/175

Chest to Bar Pull-up

100m Sprint between rounds

Non-rx, I scaled back the Deadlift to 225# cause my DL form needs some serious work.

6x5min.

Ladies WOD:

20 Plate Squats
20 DB Swings
20 Box Jumps
20 Push Ups
20 Sit Ups
20 Burpees

Perform 5 PVC OHS (Skill) on the minute every minute

5X3 Front Squat

WOD For Time:
-750 meter Row

- 75 Pull Up (5 kipping, 10 ring row, 30 pushups, 30 jumping)

5X:
-15 Hollow Rocks
-15 Sit Up

Afternoon classes will start at 4pm to make sure we can space out enough.

3x5 @ 75%/80%/85%

35 min
1 min walk/2 min run
5.4 km
Avg. HR 126
6.29 min/km