181011 - “Hangman”

Warm up:

Cardio

Mobility

Barbell Warm up

Skill/Strength:

5x5 Back Squats

WOD: 15, 12, 9 RFT

Rx:

Dumbbell Hang Squat Cleans (50s/35s)

C2B Pull-ups

Scaled:

Dumbbell Hang Squat Cleans (20s/15s)

Ring Rows

Sport:

21, 15, 9 RFT

Dumbbell Hang Squat Cleans (50s/35s)

C2B Pull-ups

Mobility:

Couch

Lat Pole

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