Chin-ups - Weighted or with as little assistance as possible

x Rep Scheme - 5 x 5, build to 2.5-5# over last week
x Preferred scale, banded 

Romanian Deadlift
x Rep Scheme - 5 x 10 across @ 45-55% of normal deadlift (5-10# over last week)
x the movement ends at the shorter of the following: your end of range of motion or just below the knees. 

 

WOD

Teams of 3 (OR Rest 3:1)

16 Rds Each Person

Each Rd For Time

Row 100m FAST

 

Homework - Before Class

OH Squat - doubles up to 80%, no change in weight week over week

 

Homework - after class

2 Rds NOT For Time:

10 Dragon Flag

2 Peg Board Ascents

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