2:00 Pigeon Stretch/ Side
Then
3 Rounds
6 Devils Press 40s/25s
6 Burpees over DBs

9/13/2021 - DEADLIFT

Deadlift
1×6@67.5%
1×5@77.5%
1×4@87.5%
1×1@97.5%
Touch and Go
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9/13/2021 - SKILL

Handstand Walk Simulator Progression Week 4
All unbroken
25-30-35-40-45-40-35-30-25 Foot Handstand Walk
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9/13/2021 - ACCESSORY

4 rounds
:30 Max Back Extensions*
:30 Rest
Then,
4 rounds
:30 Alternating DB Strict Press**
:30 Rest
Then,
4 rounds
:30 Lunge Pulse Right Leg
:30 Rest
Then,
4 rounds
:30 Lunge Pulse Right Leg
:30 Rest
*Note these are not HIP extensions.
**Off arm stays locked out overhead.
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9/13/2021 - WOD

AMRAP 4 Minutes
15 GHD Sit Ups
15 KB Swings 70/53lbs
15 Toes to Bar
Rest 3:00
AMRAP 4 Minutes
15 GHD Sit Ups
15 KB Swings 70/53lbs
11 Chest to Bar Pull Ups
Rest 3:00
AMRAP 4 Minutes
15 GHD Sit Ups
15 KB Swings 70/53lbs
7 Bar Muscle Ups
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