11.19.14
Warm Up
2 rounds of:
“Crossfit” Warm Up
Samson stretch
10 OHS
10 sit ups
10 good mornings
10 ring dips
10 pullups
Skill
10 min EMOM
5-6 toes to bar
Strength
RDL 8×3@50%,60%,70%,75%,80%,85%,90%,90%
Mixed Modal
16 min EMOM
Even minutes: 50 Double Unders
Odd Minutes: 10 Front Squats (115/80)
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