June 14, 2016 

June 14, 2016

Warm Up-

3 RNFT:

:20 seconds slow, :20 seconds medium, :20 seconds medium/fast.

After each round:

5 Slow Barbell Good Mornings
5 Slow Dowel Back Squats
5 Walkouts (Sumo stance Inchworm)
5 Spidermans each leg

Strength-

7 Sets (2″ Rest between Sets):

Dead Lifts x 3 Reps (80%+)

*May work above 80% only if form is sound!

WOD-

EMOTM for 15 Minutes:

1st Minute: 200/150m Row

2nd Minute: 200m Run

3rd Minute: 30 Double Unders

*Modify Distance as necessary to complete within Minute