November 9, 2018

Warm up

5 commando rocks

10 deck squats

15 banded pull throughs

3 rounds

2 rounds

5 wall walks down wall

10 side steps each direction

10 lunging single arm kb swings

warm up deadlift for workout

WOD

Emotm 30

Minute 1

UB toes to bar

Minute 2

5 Box jump

Minute 3

5 UB deadlift

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