Tuesday, Oct 11th, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Front Squats @ 75%

10 Min EMOM
Even Min: :20 Superman Hold
Odd Min: :20 Hollow Rock

 

B) WOD

3 RFT:

30 Dubs
30 Box Jumps (24″/20″)
30 Wallballs (20/14)