Wednesday, Sept 7th, 2016

Warm Up

2 Rounds NFT of:

10 Dumbbell Thrusters
10 Ring Rows
200m Run
:30 Samson Stretch

 

A) Strength/Skill

5 Min EMOM
1 Push Jerk + Jerk @ 75%

Every 2 Min for 10 Min
2 Ovh Squats @ 65%

 

B) WOD

On the Minute x 20:

Minute 1 – 50m Prowler (90/45)
Minute 2 – 100m Farmers Carry 45/35
Minute 3 – 15/12 Calorie Row
Minute 4 – 15 Wallballs