August 4, 2015 

August 4, 2015

Warm Up-

400m Run

5 Min AMRAP (Warm Up Pace):

10 Barbell FS w/ 2s Pause @ 90
:30 Bar Hang w. Chin Up Grip
10 Barbell Push Press
5/side Banded Monster Walks (forward, then backward)

Strength-

Every 2min for 12min (6 sets):

Front Squat x 3 @ 75-85% w/ 20X1 Tempo

Then:

3 x 8 Barbell Low  Step Ups 55%

*Step Up should be at least 6″, or Greater (no higher than 12″ box)

WOD-

3 RFT:

15 Pull Ups

20 Box Jumps 24/20

25 Wall Balls 20/14