16-11-11

VETERANS DAY SUPPORT
Show up and workout today and we will donate $5 to an organization that supports our current and past military.

CrossFit WOD
5×3 Sumo Deadlift  (Moderate)
Bench Press 3×8-10

Accessory:
100 Heavy Russian Kettlebell Swings for time
5 Burpees every minute on the minute. Decrease reps of burpees if it will take you longer than 20 seconds.

Mobility:
Banded Hamstring Stretch
Seated Straddle
Lax Side Delt


BodyFit

4x
5 Left Single Leg RDL
5 Right Single Leg RDL
10 Alternating DB Bicep Curl

10-15 Minutes of:
10 Dumbbell Hang Power Clean
5 Dumbbell Push Press
200 M Run