WOD – 8-1-16

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WARM-UP
EMOM x 9
1=9/7 cal row
2= 10 air squats 10 v-ups
3 = :15-:20 top of chinup hold

STRENGTH
Back Squat – Build to a challenging set of 3 @ 30×1 in 12 mins
then 3×3@90% of Max – every 2:30

WOD
4 rounds for time
21 wallballs (20/14)
15 kb swings (53/35)
9 cal row