11.14.17

Strength 10 min to complete 5X 5 Backsquat (add weight each round) 20 Good Mornings with a band

Wod 15 min AMRAP 5 Deadlift 10 Push-ups 20 Air Squat 5 Hang Clean 10 Dip 20 Walking Lunge A:185/135 B:145/105 C:115/75 Deadlift and Hang Clean weight should be the same

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike