January 19, 2016 

January 19, 2016

Warm Up-

400m Run + PVC Complex

Across Gym Bear Crawls (down & back), Crab Walks , Inchworms

x 2

Strength-

Every 2 Minutes for 16 Minutes:

Bench Press

Sets 1-2: 5 x 70-75%

Sets 3-4: 3 x 80-85%

Sets 5-6: 2 x 85-90%+

Sets 7-8: 1 x 95%+

WOD-

3 RFT:

400m Run

12 Ground to Overhead

21 Box Jumps 24/20

*Pick Weight on Ground to OH

Score= Total Time + Weight