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11.03.16

3
Nov

11.03.16

Warm Up:
Circle of Trust
Each person calls out a movement to do for 10 reps

6:00 EMOM
shoulder opener on racked bar x:40
banded good mornings x 15 reps
iron cross/scorpions on the floor x 10 reps each

Primer:
6 reps each side DB bent rows
12 reps DB sumo DL
6 reps each side DB strict press

WOD:
7 RFT
7 SDLHP with KB 72/53
7 Goblet squats 72/53
7 Push jerks with DBs 45/30
*for new members I want this to be 5 rounds of 5 reps each and the squats are air squats and the load should be scaled to 52/35 for KB and 25/15 for DB

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