171204

Posted

Warm Up:
1:30 Bike or Row Easy Pace
5 Strict Pull-ups
10 Push-ups
Sampson Stretch
1:00 Bike or Row Moderate
10 Squats
10 Good Morning (PVC)
Banded Hamstring
:30s Bike or Row Fast
Couch Stretch
Pigeon

Strength:  Front Squat
3-3-3-10-10

WOD:   5RFT (20 Min Cap)
“Interrupted DT”
12 Deadlifts (155/105) (135/95) (115/80) (95/65)(75/55)
9 Hang Power Cleans
6 Push Jerks
**EMOM 3 Burpees**