Thursday, Sept 15th, 2016

Warm Up

2 Rounds NFT of:

:20 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
4 Back Squats @ 80%

6 Min EMOM
1 Pause Jerk @ 70%

B) WOD

For Time:

10-9-8-7-6-5-4-3-2-1

OVH Squats 75/55
Ring Dips
Push Press 75/55