October 12, 2015 

October 12, 2015

Warm Up-

400m Med Ball Bear Hug Run, then:

10 Barbell DL

:30 Barbell Glute Bride Hold

5-10 Strict Pull Ups

:30/Leg Samson Stretch

Strength-

Every 3min for 15min:

5 Dead Lifts 80%+

10 Box Jumps @ Challenging Height (must step down)

WOD-

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings 70/44

30 Push Press 115/75

30 Pull-Ups

For Time