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7 November 2017

7
Nov

7 November 2017

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

 

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