190828 - “Ellen”

Warm up: Cardio Barbell Warmup Build to EMOM Weight

Skill/Strength: EMOMx12 Min 1: 4 Deadlifts @70%+ Min 2: :30 sec all out bike

WOD: 3 Rounds for Time Rx: 400m run 12 O/H Lunges (115/75) 21 Toes to bar Scaled: 300 run 12 FR Lunges 21 Toes to pole Sport: 400m run 12 O/H Lunges (135/95) 21 Toes to bar

Mobility: Circle up Calf smash Wall Glute

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