S&C 11/12/18

STRENGTH:  

BACK SQUAT

3X5 ADD 5 LB

 

CONDITIONING:

LIONEL’S B-DAY WOD

4 ROUNDS FOR TIME:

DB LUNGE ACROSS GYM

DB BEAR CRAWL BACK

51 SINGLE JUMPS (RED ROPE)

11 KNEE TO ELBOW

20 HAMMER STRIKES ON TIRE

100M TIRE PULL (45/25)

11 SLAM BALLS