September 1, 2016 

September 1, 2016

Warm Up-

3″ Row

2 RNFT:

10 Barbell Good Mornings

10 Stiff Leg DL’s

10 Banded Monster Walks all directions

5/side Dead Bugs

Strength-

4 Sets:

5 Good Mornings AHAP

Rest 30 Seconds

15 Medball Hamstring Curls

Rest 30 Seconds

45 Second Hollow Rock Hold

Rest 30 Seconds

WOD-

In teams of 2:

15 Minutes Max Distance Row

*One Partner Rows 250m, while other holds KB (53/35) in Front Rack Position.  Switch every 250m!