December 28, 2015 

December 28, 2015

Warm Up-

2 RNFT:

200m Run

1 Round Seal Fit Complex w Barbell

Strength-

Every 2 Minutes for 12 Minutes:

2  x Front Squats

**Heavy Sets Across

WOD-

EMOTM for 21 Minutes (7 Sets):

1st Minute: 5 Thrusters (As Heavy as possible)

2nd Minute: 10 Strict Pull Ups

3rd Minute: 15 Box Jumps 24/20″

*Record Weight Used for Thruster, & if RX achieved on Pull Ups/Box Jumps