Tuesday, Dec. 15, 2015

Warm Up: 2 rounds

  • 10 RDL + Kick
  • 10 Air Squats
  • 10 Hollowrocks
  • 10 Pass Throughs

Strength/Skill: 

Every 2 min for 10 min – Sn Pull + Pwr Sn + Hang Pwr Sn x 2

(Work up to a heavy double)

then 

EMOM for 5 min – 3 Neg Pull Ups

then 

EMOM for 5 min – 10 Ring Rows

WOD: 4 RFT

400 m Run

10 Wall Balls 20/14

15 AMSU