December 2, 2015

Warm Up-

Partner Banded Runs (One partner end of the building, the other back) x 2

2 RNFT:

10 Barbell Kang Squats (Good Morning + Back Squat)

:30/leg Single Leg Glute Bridge Hold

10 Barbell Front Rack Lunges

:30/leg Dynamic Swings

 

Strength-

4 Sets:

Dead Lift x 6 Reps

Rest 30 seconds

60 Second Plank Hold on Elbows

Rest 1 Minute

 

WOD-

EMOTM for 10″:

Odd: 15 Front Rack Lunges 95/65, ADV=115/75

Even: 45 Double Unders, ADV=60

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282