November 5, 2015 

November 5, 2015

Warm Up-

3″ Row

2 RNFT:

10 Barbell Kang Squats

:30 Dynamic Leg Swings

10 Partner Glute Ham Raises

:30 Samson Stretch

Strength-

Back Squat, Every 3 Minutes for 15 Minutes:

85% x 2-3 Reps

WOD-

10 Minute Ascending Ladder 3-6-9-12-etc. reps of:

Toes 2 Bar

Dead Lift 155/105