Wednesday 12/19/18

Strength: 12 min Alt EMOMA) 4 DL @ 85%B) 30 DU’s (60 singles)C) Rest*Suggested warm up sets: 5 @50%, 5 @ 65%, 3 @ 75%DU’s may be scaled up or down, but should not exceed 1 min block
WOD: 3 RFT, 20 min cap1,000m row12 burpee box jump overs100ft plate push
Accessory: Superset – 4 rounds3-4 Glute ham raises OR Nordic HS curls30 sec / side half kneeling hip extension stretch