Friday, November 8

Warm Up:

4 Rounds:

5 Shuttle Runs

1 Bear Crawl

Barbell Warm Up:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 Romanian dl

5 front squats

SWOD:

Deadlift

Build to heavy 3 (clean grip)

WOD:

For Time:

5 Rounds:

12 x DL

9 x Hang Power Cleans

6 x Shoulder to OH

Bar: 155/105