September 17, 2015 

September 17, 2015

Warm Up-

50m Partner Banded Runs  (one partner runs to end of building, other comes back) x 2

2 RNFT:

10 Barbell Back Squats

:30/leg Dynamic Leg Swings (front to back)

10 Barbell Pendlay Rows

:30 Handstand Hold

Strength-

10″ Ping Pong:

Even Minutes- 3 Back Squats @ 80-85%

Odd Minutes- 7 Pendlay Rows AHAP w/ correct form

WOD-

Every 2min for 12min (6 Rounds)

4 Bar Muscle Ups (8 C2B Pull Ups)

8 Burpees

12 Alt Leg OH Walking Lunges (45/25)

*Score= Worst Time of the 6 Rounds