August 12, 2015 

August 12, 2015

Warm Up-

3″ Jump Rope, then:

5″ AMRAP (Warm Up Pace):

10 KB Goblet Squats 44/26

:30 Bottom Squat Hold w KB

10 Supermans with KB held in front

:30 Forearm Yoga Pose on Wall, or Freestanding

Strength-

*Front Squat

EMOTM for 5″: 2 x 60%, 2 x 65%, 2 x 70%, 2 x 75%, 2 x 80%

Rest 2″, then:

Every 2″ for 10″: 1 x 85%, 1 x 90%, 1 x 90-95%, 1 x 95%+, 1 x 95%+

WOD-

200m Run

15 Burpees

15 Wall Balls 20/14

5 Rounds for Total Time

*Rest 1″ Between Rounds