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
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