Warm Up
3 Rounds
15 Band Good Mornings
10 Alt Dead Bugs
15 Jumping Jacks
10 Band Pull Aparts
Strength
Good Mornings (20 Min)
Prep: 1×10 w/bar, 3×6 working up
Work: 4×6 at same weight
Metcon
4 Rounds 1:30 work/1:30 Rest
12 Deadlifts, max Double Unders in remaining time
Upcoming Events:
CrossFit DC 12th Anniversary Party, 11/17, 6PM @ U Street Location
Wade’s Army WOD, TBD
