Thursday, August 11th, 2016

Warm Up

400m Run

Then 2 Rounds of:

10 Walking Lunges
10 Iron Cross
10 Abmat Situps
10 HRPU

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 3 Rep Max Back Squat

5 Min EMOM
:30 Hold Plank

 

B) WOD

6 RFT

200m Run
15 Air Squats
10 Pushups
5 Ring Dips