WOD: 11/25/19

REMINDER – HOLIDAY SCHEDULE: CFM will be closed on Thanksgiving Day, and limited on Friday, 11/29 

Skill/Stability/Strength
1) Rack Deadlift: 3/5 x 1
– Sumo Stance just below knee; Use blocks if no racks available
– 3 Warm-up sets then 5 challenging work sets.

2) Glute Hip Thrust or Glute Bridge: 3/5 x 5.
– 3 Warm-up sets then 5 challenging work sets.

Conditioning
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap

Extra Credit
Banded Pull-throughs: 4 x 25. Rest 60s.
– ultra wide sumo stance

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