190828 - “Ellen”


 

Warm up:
Cardio
Barbell Warmup
Build to EMOM Weight
 

Skill/Strength:
EMOMx12
Min 1: 4 Deadlifts @70%+
Min 2: :30 sec all out bike
 

WOD: 3 Rounds for Time
Rx:
400m run
12 O/H Lunges (115/75)
21 Toes to bar
Scaled:
300 run
12 FR Lunges
21 Toes to pole
Sport:
400m run
12 O/H Lunges (135/95)
21 Toes to bar
 

Mobility:
Circle up
Calf smash
Wall Glute

 

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