7 November 2017
Warm-up: 500m Row or Ski Erg, 21-15-9: KB Deadlift, Russian KB Swing, Hold Kettlebell in front for GoodMornings.
Strength: Deadlift: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).
WOD: 21-18-15-12-9 reps for time:
- Thruster (95/65)
- Toes to Bar
*EMOM: 5x Burpees
Cool Down: 10 X Parking Lot Sprints EMOM