WOD 11/29/16

A1: Warm up: 3 Minutes Row
Damper 4/2

A2: 3 RFQ of:

10 Each Single Leg Glute Bridge

10 Each Banded Clam Shells (No shoes!)

12 USSR Banded K.B. Swing (20/12Kg + .05″ Band)
Build a sweat and warm up your hips and core.
-3 Minute Cap

B: Clean – 2 EMOM @90% X 5 Rounds

8 Minutes To WU To 90% of 2RM

C: Sumo Deadlift  – 3 EMOM @75-80% X 9 Minutes

8 Minutes To WU To 75% of 3RM (Conventional) From 09/20/16

D: Strict Toes-To-Bar – Max UB + 4X50%

Max UB Strict + 4 Sets of 50% of Max UB @10X1; Rest as needed between sets.

Sub with strict K2E or Strict Hanging Knee Raises.

*E: Sorensen 

5 Rounds of: 45 Seconds Hold; 60 Seconds Rest