11-2-15

Warm Up: – Complete AMRAC 8 w/ a KB

10 alt arm snatch + OHS

10 pullups

20 situps

20 lunges

Then 8 min to warm into 50% Back squat 1RM

Strength: – E:90sec for 15 min (10 sets)

Back Squat 3 reps @ 

55%, 60 %, 65%, 70%, 70%, 75%, 75%, 80%, 80%, 85%

WOD: – EMOM 12

1. 8 burpee box jump overs @ 24/20

2. 8 C2B pullups ( sc: pullups

3. 10 pistols ( sc: 25 air squats)

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