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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