February 17, 2016 

February 17, 2016

Warm Up-

3″ Row

2 RNFT:

10 Barbell Good Mornings

:30/leg Pigeon Stretch

10 Barbell Back Squats

:30 Bottom Squat Hold (no barbell)

Strength-

Back Squat 5 x 3 75-85%

*All reps should be fast coming up.  Drop weight to enable speed.

**Rest 2″ Between Sets

WOD-

50 KB Swings 53/35

25 Box Jumps 24/20

40 KB Swings

20 Box Jumps

30 KB Swings

15 Box Jumps

For Time

**EMOTM 10 Wall Balls.  Modify to 7 Wall Balls if necessary!