9.21.19 Saturday

Mob:

Folder in Bin Please =) + Corrective Sheet

FR: Quads, Hams x2m

Banded Cat Camels x20

Do you have a landline?

2 Rounds

Bird Dogs (w 3s pause) x5e

Deadbug Hold x30s ea

DB OHD Walks x50y ea

Skill: Deadlift

2x5e

PVC Hip Hinge

KB RDL to DL

PVC RDL to DL

BB RDL to DL

Strength: Deadlift w Chain

W/U: 2-3 sets x 3

3x3 @RPE 8 + SB Alt Mt Climber x8e +Wall Squat Breathing x5

WOD: “Frenemies”

12m AMRAP

10 Alt DB Snatch (50/35)

5 Burpee Over DB

*Alt After Every Round