12.16.19 Monday

December 15, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Feet, Calves x2m 

 Bird Dog x10e

 

What is your favorite “holiday” song?

 

2 Rounds:

Elevated Heel Touch x5e

X Band Walks x20y 

Partner Push KB Swing x10

 

Skill: Hip Hinge

2 sets for each 

PVC Hip Hinge x5e

KB RDL to DL x5

PVC RDL to DL x5

BB RDL to DL x5

 

W/U: 2-3x5 (up to working weight used in WOD) 

 

WOD: Quantum Leap

10 RFT

30 DU

12/9 Cal Row

6 Alt Pistols

3 Deadlift (275/185)*

 

(27m Cap)

 

*DL Should be 50-60% of Max adjust weight appropriately*

 

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