A. Skill Work:
5 x 5 eccentric PU work (3 sec hold, 3 sec lower, 1 sec return to start)
B. MWOD:
Anchored Thoracic Extension
C. WOD:
Health –
21-15-9
Deadlift (185/135)
Burpees
Fitness –
21-15-9
Deadlift (225/155); teen (185/135)
Burpees
D. Post-WOD Recovery:
Foam Roll Posterior Chain
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