November 14, 2017

Warm up:
3min row
10 Push ups @20X1
8 Band good mornings
8/8 band steps
:30sec Plank hold
x2

Strength:
3 Close Grip Bench hvy as possible @2011
Rest 75sec
5 Good mornings @30X1 (light to medium)
Rest 75sec
X5

WOD:
Pull ups
Hang Squat Clean 115/75
12-10-8-6-4-2

Cool Down:
:10sec Hollow Hold
:10sec V-ups
:10sec Hollow rock
Rest :30sec
X4

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