Monday, September 9th, 2019

Week’s Preview: Week 3/4
Tuesday: Back Squat + Run Wod
Wednesday: Power Cleans + Strict pressing
Friday: Long WOD

A.
2 Sets for Quality: 45 On/ 15 Off
Landmine Single Leg RDL w/ Double Overhand, Right
Landmine Single Leg RDL w/ Double Overhand, Left
-Add weight for 2nd set
Active Dead Hang: L, tuck or hollow
Active HS Hold

B.
EMOTM X 6 Sets: (12 minutes)
Min 1: RDL w/ BB X 10 reps
Min 2: Bent Over Row w/ BB X 10 reps
-Building each round on both movements. Maintaining the same weight for both movements.

C.
For time: (14 minute cap)
50-40-30-20-10 reps of;
Double Unders
– Single Unders X 100-80-60-40-20
Russian Kb Swings
Abmats

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Next Foundations: Starting this Sunday, September 8th! (Limited Registration open for 1 more day!)