Big Pig Complex 6/8

Warm Up 500m row and run

Chad Vaughn empty Barbell warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Romanian Deadlifts
5 Front Squats

Shoulder Mobility
Band rig lat pulls, front rack press, floss

Strength OHS
3×10 70%
if doing team comp BBD climb in weight

WOD 9 min to find 1RM
eliminate OHS unless Team comp or experience with OHS to get heavy

 

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