Strength/Technique: 30 Min to work up to heavy 2 Rep Deadift *annotate weight used 5 RFT 5 Deadlift 275/185 10 Burpees *10 min Timecap CF Mainsite WOD 10 JulyRead More
Strength/Technique: 20 min to establish 1 RM weighted pull-up. If athlete cannot do Strict pull-up yet work on drills: negatives, chin-over-bar holds, Segmented negatives, lat pull downs (use PVC and band), Scapular pull-ups For Time 21-15-9 Pull-ups Ring push-ups *6 min timecapRead More