December 2, 2015 

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