I felt bad for Jeff this morning because they sprung another leak in the exact same area. It had only been 1 week since they completed the clean up.
Warm Up: Run/Row/Skip & Dynamics
Buy In: Deadlifts
- 65% of max x 5 (135lbs.)
- 70 % of max x5 (155lbs.)
- 75% of max x max reps (185lbs. x 9)
Cash Out: 3 rounds:
W.O.D.: For Time
- Good Mornings, 65/45 pounds, 21 reps
- L-Sit total of 60 seconds
If you have not developed an L-Sit or the progressions yet, do plank with elbows and toes. If you have a good L-Sit or are working on the progressions, mix it up between parallettes, rings and L-Hang from pull up bar.