Thursday, Sept 22nd, 2016

Warm Up

2 Rounds NFT of:

:20 Hollow Hold
10 Pass Throughs
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%

5 Min EMOM
3 Drop Snatches @ Med Weight

 

B) WOD

For Time:
64 Alternating lunges
32 Abmat sit-ups
16 Pull-ups
48 Alternating lunges
24 Abmat sit-ups
12 Pull-ups
32 Alternating lunges
16 Abmat st-ups
8 Pull-ups
16 Alternating lunges
8 Abmat sit-ups
4 Pull-ups