September 12, 2016 

September 12, 2016

Warm Up-

2RNFT

12 Cal Row

12 Alt Spidermans

12 Pause Air Squats

Strength-

Back Squat: 3  x  85%

Rest 60 Seconds

10 Strict Pull Ups, or 5 Weighted Strict Pull Ups

Rest 60 Seconds

4 Sets

WOD-

With an 8″ Running Clock:

1000m Run

Max Wall Balls 20/14 in Remainder of Time

*Score is total Wall Balls