Tuesday, Oct 18th, 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
Work Up to a 5 Rep Max Back Squat

5 Min EMOM
2 Snatch Balance @ Med Weight

 

B) WOD

4 Rounds for Reps:

:30 Calorie Row
:30 Rest
:30 Abmat Sit ups
:30 Rest
:30 Wallball 20/14
:30 Rest
:30 Burpees
* Score total reps