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