Monday 121117


Published December 11, 2017


PreWod

Warm up: (10 min)
3 rounds: 250m Row, 10x Burpee, 10 KB DL (#50/35).

Strength:
Deadlift: 4×5 @ 80% of 1RM

Metcon: partner 14 min. AMRAP

12x Burpee box jump over
KBS (#50/35) Ascending Ladder (3,6,9,12,15,18…)

*score total number of KBS

Accessory:
3 rounds
15x GHD
15x Back extension
15x Russian Twist w/ wallball or slamball



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