Saturday 9/14/19

Warm up: 3 Rounds
5 Goblet Squats
10 Ring rows
5 bottoms up presses / side (light)
10 Reverse lunges

Strength: Back Squat – 18 min running clock
A) 12 min to work up to a heavy set of 5
B) 6 min to complete 2 additional sets of 5 @ 95% of A

WOD: 3 Rounds, NFT
A) 1 Turkish Get Up + 50 ft OH walking lunges (DB or KB, choose weight
that is challenging)
B) 2 strict ring MU (or 2-5 baby MU)
C) 1 min max effort bike or row (calories)
*Ea station recorded as a separate score

Accessory: 3 x 30 sec ea
Quadraped adductor stretch with wrist extension
Bretzel