DATE – Saturday – WOD Nov. 3rd
Warm Up/Mobility:
Agility Ladder dynamic warm up
Banded good mornings x 50 reps
Lacrosse ball hamstrings and glutes
WOD A)
“Rankel”
Compare score to 08/25/2012
20 min AMRAP:
6 Deadlifts 225/155
7 burpee pull-ups
10 KBS 2P/1.5P
200m run
WOD B)
Max “Chair” Squat against wall
