Happy Birthday Ryan Lasalle!
A) November Challenge!
Max Dead Hang Hold
B) Back Squat
10 minutes to build to a heavy single
then
10 @ 65-75% of heavy single
Rest 2 minutes
8 @ 70-80%
C) Partner WOD: 18 min amrap
While partner 1 runs 300 m, partner 2 completes AMRAP of:
10 KBHP (53/35#)
48′ Bear Crawl
10 Burpees
10 Wall Ball (20/14#)
Record total rounds & reps completed as a team.
Mobility:
:90 low dragon
:90 lizard
