THURSDAY 9-20-18

Warm up

1x 600 m run

3X

10 Sit ups

10 Lunges

10 Push up into downdog

10 Barbell  goodmorning 

Strength

Deadlifts 

5 x 5 Reps @ 75%

*Do these as singles pulling each rep from the floor off a dead stop.  Because the first rep is always the hardest it lets you work on just that.

WOD

 New round every 3:00

For 15 minutes. If you fall behind turn into a 15 min Amrap 

15 Weighted  Sit Ups

15 Burpees

50’ Front Rack Walking Lunge (2 x KB 53/35)

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