October 4, 2017

STRENGTH: 4 cycles for quality,
5 x strict pull ups
8 x DB rows, per arm
10 x banded lat pull downs
WOD:  5 rounds for time,
8 x sumo deadlift high pulls
10 x toes 2 bar
20 x double unders 

OLYMPIC LIFTING
STRENGTH: Establish 1 RM deadlift
WOD: For time
21 x box jump overs 
15 x deadlift 
9 x handstand push ups 
800 m run
9 x handstand push ups
15 x deadlift
21 x box jump overs