September 11, 2015 

September 11, 2015

Warm Up-

2 RNFT:

250m Row

20 Mountain Climbers

15 Sit Ups

10 KB Goblet Squats 44/26

Strength-

10″ Ping Pong:

Even: 3 x Back Squats @ 80-85%

Odd: 7 x Push Press @ 65-70%

*Alternate movements every minute

WOD-

1″ Max Cal Row

30 sec Rest

1″ Max KB Swings 70/44

30 sec Rest

1″ Max Toes 2 Bar

30 sec Rest

x 3 Rounds

*Count Totals  for each separately