Tuesday September 19, 2017

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(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC Pass throughs, 10 PVC good mornings, 5 BB Deadlifts, 15 Sec Handstand hold

SOD

3 sets of each (15 min)
Pitcher Squats x 6 reps / leg (RPE of 6)
AND
DB Bent Over Back Flies x 8 reps/arm (flat back) (RPE of 6)

*RPE refers to Rate of Perceived Exertion. This is based on a scale of 1-10. 10 being an all-out effort or weight. Today’s strength should be clean and moderate weight. You’ll have plenty of opportunities to pick up heavy stuff in the WOD.

WOD

3 Rounds for Time:
21 Wallballs (20/14) (10/10)
14 Handstand Push-ups
7 Deadlifts (315/205)