August 7, 2015 

August 7, 2015

Warm Up-

3″ Run, then:

5″ AMRAP (Warm Up Pace):

10 Barbell Back Squats

:30 Leg Swings

5 Strict Knees 2 Elbows

:30 L-Sit Bar Hang

Then:

Glute, & Hip Mobility

Strength-

Back Squat:  Find 10RM (15″)

*Gut check!!  You have 2, maybe 3 attempts at 10, so be smart!

WOD-

9″ AMRAP:

Ladder 3, 6, 9, 12, etc….

Burpees

Knees 2 Elbows