11.3.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 BB back squats. 5 BB deadlifts. 5 pullups. 400m run.

REVIEW: Back Squats. Deadlifts. Pullups.

S: Back Squat. WU to 60%. 10-10-10. Compare to last week’s numbers.

C: 3 RFT of:

10 deadlifts @ 60% 1RM

12 pullups

400m run

This workout has a 12:00 cap.

PURPOSE: Grip Strength. Posterior chain development. Stamina. C/R Endurance.

LIII: 8 pullups.

LII: 4 pullups or 12 pullups with band of choice.

LI: 2 pullups or 8 pullups at band of choice or 10 ring rows. 200m run/walk okay.

PWMOB: Lax ball in C/S/B/G/Forearms. Hamstrings. Hips. Couch stretch. Rollout lats.

Advanced: 20 pullups

Endurance: None

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