Monday, November 6th, 2017

0:00-5:00

20 hollow hold lifts

20 superman lifts

20 sec bar hang

20 scap pulls 

20 kipping swings

20 squats

20 sec squat hold 

 

Coach led warm up:

Banded floor stretches

 

Conditioning:

8 min EMOM

50’ farmers carry (pick weight) + 25’ walking lunge + 75’ sprint

 

WOD:

3 rounds for time of:

15 chest-to-bar pull-ups

20 burpees

15 sumo deadlift high pulls, 95/65

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