Wednesday September 13, 2017

Warm Up
:30 at each station
Foot taps on med ball
Active spidermans
Med Ball Deadlifts
Active Sampson 
Air Squat to med ball
Push up to down dog
+
Empty BB Warm Up

Mobility
Squat Hold w/ med ball 90 seconds

WOD
"Engine"
AMRAP 5, rest 5
50 Wall Ball Buy-In
12 Deadlift 155/105
12 Lateral Burpee over bar
AMRAP 5, rest 5
35 Wall Ball Buy-In
9 Deadlifts 185/125
9 Lateral Burpee over bar
AMRAP 5, rest 5
20 Wall Ball Buy-In
6 Deadlift 205/155
6 Lateral Burpee over bar


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