21 November 2017
Warm-up: 2 Rounds: 400m Run, 10x Goodmorning with Barbell (Please don’t drop empty bars), 10x RDL with Barbell, 10x Jumping Air squat.
Strength: Deadlift: EMOM for 12 min. Complete: 3x Reps at 60%
WOD: 5 Rounds for time:
- 12x Thruster (95/65)
- 30x Double Under
- 12x Pull up
Cool Down: 3 Rounds: 20 Ab Mat Sit-ups, 20 Russian Twists with a Plate