WOD

September 5, 2018

Warmup
4 Dive Bombers

30 Russian Twists
1:00 Plank 
Skin the cat
Foam Roll

Skill
21 Min EMOM 

1 -  4 Back Squats from rack 225/135

2- 20 Hollow Rocks 
3 - 5 Strict Pullups/ 5 ring Dips 

WOD 
10.9.8.7.6.5.4.3.2.1.2.3.4.5.6.7.8.9.10
Deadlifts 225/155
Bar Facing No Pushup Burpees

 

 

 

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