WOD WOD, 2019-11-11

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Monday

Warm-up
Warm-up
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans

Then…

2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups

Strength
Deadlift (Heavy Set of 5)
ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

Optional Finisher
Metcon
3 SETS
30 Sit-Ups
1:00 Hollow Hold

-Rest as Needed b/t Sets-

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