29-OCT-14

A.

Warm Up:

Group Joint WU

-EMOM 8 min

8 KBS

10m Sprint

4 Burpees

10m Sprint

 

B.

Strength: Back Squat

20 min to build up to a heavy single

 

C.

WOD: 21-15-9

OHS 115/85#

T2B

 

D.

Cool Down:

2 rds

1 min row @ 20 s/m

1 min row @ 16 s/m

 

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