Monday 12/9/16

8×5 strict pull ups

Warm-up
300m run
10 cossack squats
5 wall squats

2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation

10 cossack squats
5 wall squats

Back Squat
5min warm up
1×5 @65% 69
1×5 @75% 80
1×5+ @85% 4x90kg
1×20 @50% 55

Metcon for time
30-20-10 burpee box over
400m run before each round
RX 10:58 my running still suxxxxx…

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