Thursday, Oct 20th, 2016

Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
3-5 Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

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

5 Min EMOM
3 Push Press @ 65%

 

B) WOD

For Time:

70 Air Squats
60 Kb Swings 45/35
50 Burpees
40 Pull Ups
30 Handstand Push Ups