19-NOV-14

A.

Group Joint Warm Up

-3 Rds NFT

4 Strict Ring Dips

10 KBS

30 DU’s

 

B.

Strength:

Dead Lift @ 3221

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

C.

WOD: 3 Rds

30 Pull Ups

21 Dead Lifts 185/130#

12 Over the Bar Burpees

 

D.

Mobility:

1 min each banded hip distraction

1 min each quad smash

1 min each hamstring smash

1 min t-spine

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