WOD – 8-15-16

IMG_9630

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 – 3×10 back squats @50% of 2rm – move weight AFAP – we will test 1rm next week
*rest 3:00
WOD
8 min AMRAP
12/ 9 cal Row
6 burpees over the Erg
3 squat Cleans (155/105)