September 19, 2016

Warm Up-

2RNFT

12 Cal Row

12 Alt Spidermans

12 Pause Air Squats

 

Strength-

Back Squat: 4 x 85%

Rest 60 Seconds

10 Strict Chin Ups or 5 Weighted Strict Chin Ups

Rest 60 Seconds

4 Sets

 

WOD-

5 RFT:

20 Wall Balls 20/14

10 Dead Lifts 225/155

*10″ Time Cap

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282