Tuesday, November 18th

Warmup: 10 minutes of:

10 calorie row,

10 Altenating Single Leg KB Deadlifts,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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Strength: Deadlift 6x6

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WOD: "Diane"

For Time:

21-15-9

Deadlift 225/155#,

HSPU's

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Endurance: Meet at ECF @ 530 am

40 minute amrap:

500 meter row,

800 meter run,

1000 meter bike