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
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