27.4

Sorry for the late post ladies and gents.

He's Back

Strength
Deadlift 5 x 10 @ 315/205                    60 second rest
OHS 3 x 3 @ 275/175 or HAP                      Rest as needed
     Take OHS weight from rack and jerk from behind the neck

Regional Prep WOD A
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint
        Time cap: 10 minutes

Regional Prep WOD B

1000 meter row (5-10 seconds off PR)

   Rest 30 seconds

   Then

3 Rounds For Time of

30 pistols

5 Burpee Muscle Ups

Skill Work

Pick the Regional movement you are most worried about and attack it