November 20, 2016

November 20, 2016

Look For This Weeks Movements On FaceBook

WARM-UP: 2 x 10 GM 10 Inchworm W/Push-up 10 Sit-up :30 Bar Hang 3:00 Stretch SKILL: “Death By AD” Team of 3 4 rounds *everyone takes a turn however they want to split work WOD: 4 Rounds(Waterfall 2 person groups) 400m Row 25 KBS (24/16kg) 15 T2R 5 Burpees BJ (20”)

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A Day Late, Not A Muscle Short

WARM-UP: :30 drills 2x’s Baby Squats Lunges Bar hang SLSU InCH worm to Push Up Piriformis R Piriformis L Lunge to instep R Lunge to instep L SKILL: Bulgarian Split Squats w/ Kettlebells 4×8 per leg WOD: 21-15-9 Clean and Jerks (135/95) Pull Ups

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