August 3, 2015 

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)