August 3, 2015
Warm Up-
2 x 100m Partner Banded Runs (1 Partner Runs to 200m mar, other back)
Then:
5″ AMRAP (warm up pace):
10 KB Goblet Squats
10 Russian Swings
5/leg Single Leg Bulg. DL (hold KB w both hands)
10 Hip Thrusts (holding glue bridge)
Strength-
Dead Lift:
Build to Heavy 3 Reps
* Drop Barbell between Reps
WOD-
EMOTM for 20″:
Even: 15/12 Cal Row (Adv=20/17)
Odd: 5 Man Makers (choose appropriate weight)
*Adjust Reps accordingly to complete within minute!
**Record Reps+ Weight)
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