February 22, 2016 

February 22, 2016

Warm Up-

2 RNFT:

Sealfit Complex (empty barbell) + 200m Run

WOD (do first before strength)-

21-18-15-12-9 Reps:

Toes 2 Bar

Wall Balls 20/14

*25 Double Unders after each Set

15″ Time Cap!

Strength (must be done after wod)-

EMOTM for 10″:

Even: 4 Front Squats

Odd: 8 Back Squats

*Weight for both Movements should be 50% of Front Squat