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
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