Thursday 11-8-18



WARM UP 5 rounds

:50 easy row or bike

:10 Hard bike or Row

2x 10



5/5 crossover body snatch

5/5 windmill



*If ankles/calves are tight, perform the “lower leg prep routine”



3Deadlifts (med/heavy)
5 Burpee over  bar




AMRAP 11:00
5 Deadlift (315lbs/205lbs)(255/185 scaled)
18 Wall Ball Shots (20lbs/14lbs)
17 Burpees over bar


3 Rounds, NOT for time:
*50ft/50ft Single arm suitcase lunge (AHAP)
*30/30 Banded side bends


The single arm suitcase lunge is intended to be heavy and the focus of the exercise is keeping your trunk stationary and welded to your pelvis. If you get sloppy in the middle – too heavy.







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