09/28 WOD

Back/Cardio

Wide Grip Overhand Pullups
3 sets of 10 reps - Subbed 3 sets strict pullups (10-10-6/2/1/1)

Superset:

Bent Over Barbell Row
3 sets of 8 reps (75-85-95)

Seated Cable Rows
3 sets of 8 reps (75-85-95)
subbed bent over row with hands reversed, narrow grip, pulled to stomach

End of superset; resume normal sets

Wide-Grip Lat Pulldown
3 sets of 10 reps - subbed kipping pullups

One-Arm Dumbbell Row
3 sets of 8 reps (40-45-50)

Hammer Strength Lat Pull
3 sets of 10 reps (53-54.25-55.5)
cobbled together rig pulling weight over pullup bar

Hyperextensions (Back Extensions)
3 sets of 8 reps

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (OHS@65#, ring dips, no pullups)