Thursday, Sept 8th, 2016

Warm Up

2 Rounds NFT of:

10 Pass Throughs
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
3 Front Squats @ 80%

10 Min EMOM
Odd Min: :30 Plank Hold
Even Min: :30 Hollow Hold

 

B) WOD

4 RFT:

400 Meter Run
12 Deadlifts 225/155
21 Box Jumps 24/20