General Fitness Friday 8/12/16

Prep Work
3 min Row
2X6 Drinking birds
2X6 Leg pumps

WOD
A.
10 Min EMOM
Odd Min-10 Heavy goblet squats
Even Min- 10 Heavy KB Stiff legged Deadlifts

Rest 5 min

B.
9Min Clock
4 Rounds of
10 Toes to bar
20 Weighted step ups 24/20″ & 35lb/25lb
After finishing the last step up Max Muscle ups in remaining time
or Chest to bar Pull up

C.
2X1 Pretzel stretch
2X1 min Prayer stretch
1X1 Table top stretch

Cool down
Mobility
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