October 28, 2016 

October 28, 2016

Warm Up-

500m Row

2 RNFT:

10  Barbell Good Mornings

10 Back Squats

5 Press, 5 Push Press, 5 Jerks

:30 Handstand Hold

Strength-

Back Squat 5 x 3 @ 70-75%

Push Jerk (from floor)5 x 3 @ 70-75%

*Alternate Movements, new Set every 90 Seconds

WOD-

5 RFT:

10 Cal Row

10 HSPUs

10 Alternating Pistols