November 17, 2016 

November 17, 2016

Warm Up-

3 Minute Row

2 RNFT:

10 Sit ups

10 Spider-Man Reaches

10 Walk Outs

10 Slow Air Squats

WOD-

50m Walking Lunge

20 KB Snatches (10/side) 53/35

15 Box Jump Overs 24/20″

12 Toes 2 Bar

5 RFT

Midline Accessory:

EMOTM for 12 Minutes

1st- :30 Max Hollow Rocks

2nd- :30 Superman Rocks

3rd- :30 Tuck Ups