02.23.17

Warm Up9:00 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