1/9/19

Warm Up

  • 10 HSPU
  • 20 KBS
  • 10 Roll Back and Reach
  • 20 Bar Good Mornings
  • 10 Bird dogs

Strength 15 Minutes to build to a heavy 3 Rep Deadlift

10-8-6-5-3-3

WOD  16 Min EMOM  4 rounds

  • Min 1   12/9 cal row
  • Min 2 7 DL 225/155  and 7 HSPU
  • Min 3   12/9 cal Row
  • 10 C2B pull ups