9.21.19 Saturday

September 20, 2019

 

 

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

 

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