With the Open over and out of the way, it's back to regular programming.
WARM
std warmup
15 medball toss "freestyle"
MAIN
A. 3x12 back squat. MOderate weight to start and increasing.
warm: 5x45, 5x95
set: 12x135#, 12x155#, 10x185
B. 3 rounds for time
{
20 DUs
10 C2B pullups (3rd round these went to regular pullups)
5 deadlift 275# (I went to 245#)
}
time: 5:01
C. Skill work
MU progression work
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