August 17, 2015 

August 17, 2015

Warm Up-

2″ Jump Rope + 3″ Air Squats

2RNFT:

10 Barbell Lunges (back rack)

:30 Medball Wall Sit

5-10 Strict Pull Ups

:15/arm Single Arm Bar Hang

Strength-

Every 2min, for 12min Back Squat:

5 x 60%, 4 x 70%, 3 x 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%, Max Reps @ 85%

*Record 95%, & total reps at 85%

WOD-

10″ AMRAP:

21 Wall Balls (20/14)

15 Pull Ups

9 Box Jumps (24/20)

Rest 1″

Max Unbroken DUs, or Single Skips (one set only!)

*Record Rounds, plus total DUs/Skips

**ADV=C2B + 30/24″ Box