Thursday, Sept 1st, 2016

Warm Up

2 Rounds NFT of:

:20 Static or Rocking Hollow Hold
10 Reverse Lunges
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 5 Rep Max Front Squat

5 Min EMOM
:30 Hold Plank

 

B) WOD

For Time:

15-12-9-6-3

Power Clean 155/105
Ring Dips