Thursday 11.17.16 WOD

Coach Steph and the 9:30 Crew - Ardmore

Dynamic Effort Lower

Happy Birthday Coach Steph!

“Holiest of Holiness”
In 20min complete:
50 Deadlifts (135,95,115,75)
40 Back Squats
20 Front Squats
**Every time you break complete 1 Rope Climb, 15′.
This includes between movements


Glute-Ham Raises (4×6, modify to band assisted inverse curl)
**Glute Ham Raises, increase weight this week
**Inverse Curls, decrease band tension