9-9-15

Warm Up: – In 8 mins complete:

800m run

10 rev. lunge wallballs @ 20/14

Remaining time – shoulder mobility

WOD: – 4 sets NFT – record loads

Work in the 75-85% range

Build across sets if possible

Do not push to failure

5 back squat

3 front squat

2 OH squat

Skills: – 3 sets (rest 30-45 sec between)

20 weighted situps (same load)

3 sets (rest 45-60 sec between)

30 sec weighted plank @ 45/25

 

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