OCTOBER 14 2021

WARM UP:

3x

30 sec jump rope

8/8 Single Leg RDL

6 inch worm push up + squat

30 Sec Dead Bug

10 Glute Bridge

WOD:

12:30 E2:30

4 Deadlifts Dead Stop at the bottom

Build to a heavy 4

METCON

10 Min ARMAP

1/2/3/4/5/6/7/8/9/…Bar Muscle Ups

30 Double Unders

L3 - As Written

L2 - Banded BMU or Burpee Pull Up

L1 - Burpee Jumping Pull Up, Singles