11.13.18

3 rounds at warm up pace
200m run
12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A
12 clamshell planks (6 each side)- hold for :03 at the top of each rep https://www.youtube.com/watch?v=Jpy5PZTFVYw
One round of the kip cadence- 2 kip swings + 2 tuck ups + 2 TTB


Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/

Do 1 set x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: front squats
3 sets of 5 reps @ 65%


WOD
Team of 3- waterfall relay style- You cannot pass a teammate
For Time
3 Rounds each teammate
50' (25' out and back) sled rope pull 3 x 45# plates/ 2 x 45# plates
15 air squats
4 DB burpee box step overs 24/20" 50/35 35/20