July 7, 2015 

July 7, 2015

Warm Up-

3″ Row, or Run

5min AMRAP (Paced, warmup style):
10 Barbell Back Squats
:30 wall sit w MB squeezed between legs (20/14)
10 Barbell Romanion DL
:15/side dynamic leg swings

Strength-

Back Squat 5 x 3 @ 20×2 Tempo

*Rest 2-3 Minutes Between Sets

During Rest, perform 30-45 second Weighted Plank Holds (Elbows)

WOD-

3 RFT:

27 Wall Balls 20/14

18 Box Jumps 24/20

9 Toes 2 Bar

400m Run