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

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