August 20, 2015 

August 20, 2015

Warm Up-

3″ Run (2 Laps)

2 RNFT:

10 Barbell Good Mornings

:30 Glute Bridge Hold

10 Front Rack Barbell Lunges

:30 L-Sit Pull Up Bar Hang

Strength-

Good Mornings x 5 w/ 3011 Tempo *Heavy as possible keeping perfect form.

Rest 30-45sec

Hamstring Curls w/ Medball x 20

Rest 30-45sec

Banded Hip Bridges x 20

WOD-

500m Row

Then:

3RFT:

12 Toes 2 Bar

21 KB Swings 53/35

12 KB Goblet Reverse Lunge 53/35

Then:

500m Row