8-18-15

Warm Up: – AMRAC 8

25ft walking lunges

25 sec HS hold

10 wallballs 

10 sec ring L-sit

60 sec mobility – athletes choice

Skills: – 3 rounds – REST 30 sec between movements

8 S/A db rows @ 21X1 (each arm)

6 strict T2B @ 2122

60 sec towel-grip farmers walk

WOD: – 3 rounds for time:

50 air squats

25 deficit pushups @ 45/25

15 ring dips

10 over the box jumps @ 24/20

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