Tuesday, November 13th

Warm-up/5Min AMRAP
10 Pulls on Rower
8 Lateral Lunges
6 DB Push Press
4 Bird Dog (ea. side)
Strength
Back Squats
6×3 1 and 1/4 Back Squats
then 5×10 Back Rack Lunges alternating (moderate weight)
WOD-15Min AMRAP
60 Deadlifts (115/85)
45 Hang Power Clean(115/85)
30 Shoulder 2 OH(115/85)