Thursday 9/6/18

Strength: Eccentric Rope Climbs
Rx: 5 sets max – Standard rope climb to top, slow legless rope climb down
Int: 5 x 1 standard climb feet on rope with slow descent
Scaled 5 x 2 pull to stand with emphasis on slow single arm lowering
WOD: Chipper, For Time, 15 min soft cap
50 cal row with 2 burpees over rower every 10 cal
50 DL performed as follows:
–  5 DL Rx 225/155, Scaled 155/105
–  1 Burpee over bar
–  5 Sumo DL
–  1 Burpee over bar
50 TTB/TKE performed as follows:
–  5 TTB
–  1 Burpee
–  5 KTE
–  Burpee
Accessory: Superset
DB Row 4 x 6 / side HEAVY!
Hamstring stretch – 3 x 30 sec performed between sets of rows
*complete row on both sides and then stretch during rest interval