January 6, 2016 

January 6, 2016

Warm Up-

1 Lap Run

2 RNFT:

10 Barbell Thrusters

:30 Med Ball Wall Sit

10 Med Ball Sit Ups

:30 Hollow Rock Hold

Skill-

EMOTM for 12 Minutes:

Pick 2 Skill/Goat Movements to work on

Odd Minutes: Movement 1

Even Minutes: Movement 2

WOD-

20″ AMRAP:

200m Run

15 Wall Balls 20/14

10 Toes 2 Bar

RX= Wall Balls, & Toes 2 Bar done UB!