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02.23.17

23
Feb

02.23.17

Warm Up
9:00 EMOM
min 1: 6-8 ring rows- pause at the top for :03
min 2: 6-8 rotational MB throws (side) with partner
min 3: 6-8 broad jumps

Skill: Front squats with a box
5 reps@ 55%
4 reps @60-65%
3 reps @70-75%
2 reps@ 75%-80%
1 rep @ 80+%

WOD:
3 sets on a running clock
min 0-2:00 row 500/400m or run 400m
min 2-3:00 :30 strict pull ups
min 3-4:00 :30 kipping HSPU
min 4-5:00 :30 DUs
Rest 1:00

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