170913 – “PB & A”

Warm up:

Ab Mat Waiter

Barbell Warm up

10 Kip/Scap

 

Skill/Strength:

Build to Heavy Single Deadlift

 

WOD:

5 Rounds for time

Rx:

6 Deadlift (315/225)

8 C2B Pull-ups

40 Wallball Shots

Scaled:

6 Deadlift (70% of 1RM)

8 Ring Rows

40 Wallball Shots

 

Mobility:

Barbell Ham

Wall Glute

Lat Pole

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