Thursday 11-8-18

 

 

WARM UP 5 rounds

:50 easy row or bike

:10 Hard bike or Row

2x 10

G2OH

inchworm

5/5 crossover body snatch

5/5 windmill

-THEN-

:

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

 

 

CONDITIONING PREP
3Deadlifts (med/heavy)
5Wallball
5 Burpee over  bar

 

 

“SCOTTY”

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

ACCESSORY WORK

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

 

Notes:
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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