Oct 13/17

Strength: 10 min EMOM
Odd: 10 T2B
Even: 10 hip extension with 1 sec pause at the top – focus on squeezing the glutes
** sub: 30 sec superman hold **.
WOD: 15 min AMRAP
20 Burpees
20 Med Ball cleans
3 Rope Climbs
A regimen of constantly varied, functional movements performed at high intensity in a communal environment leads to health and fitness