Thursday, Jan. 14, 2016

Warm Up: 500 m Row then 2 rounds of

  • 10 Air Squats
  • 10 Iron Cross
  • 10 Lunges
  • 10 Scorpions

Strength/Skill:

EMOM for 5 min – 5 Thrusters 95/65

then

EMOM for 10 min – 50 m Sprint

WOD: 5 RFT

12 T2B

6 Box Jumps 24/20

1 Rope Climb 15’/14′