October 9, 2015 

October 9, 2015

Warm Up-

2 RNFT:

200m Run

10 Barbell Kang Squats (Good Morning + Back Squat)

15 Hollow Rocks

20 Mountain Climbers

Then:

Accumulate 2″ Medball Wall Sit

Strength-

10″ Ping Pong:

Even: 2 Back Squats 85-90%+

Odd: 6 Pendlay Rows AHAP w Perfect Form

WOD-

100 Front Rack Lunges 115/75, Adv= 135/95

For Time

Every time Barbell is dropped, 10 Toes 2 Bar.  May not rest Barbell on back 🙂

**Modify weight, and # of Toes 2 Bar as necessary!!