11-19-16

Warm Up: – In 8 min complete:

400m run

AMRAC remaining time:

10 box jumps

10 K2E

25 air squats

Then; 4 min barbell warm up

Strength: – Deadlift 3 x 5 @ 75% 1RM

WOD: – AMRAP 4

8 kb swings @ 53/35

8 box jumps @ 24/20

REST 2 Min….

AMRAP 4 

5 K2E

5 deficit pushups @ 45/25

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