September 6, 2016 

September 6, 2016

Warm Up-

500m Row

2 RNFT:

10 Barbell Back Squats

:30/leg Dynamic swings

10 Push Ups

:30 Hand stand Hold

Strength-

Back Squat 5 x 80%, or same as last week

Rest 1 Minute

3 Tall Box Jumps

Rest 1 Minute

4 Sets

WOD-

750m Row

3 Rounds:

30 Double Unders

20 KB Swings

10 Hanstand Push Ups

For Time