WOD

September 6, 2017

Warmup
500m Row
4 Dive Bombers
30 GHD Situps 
Foam Roll

 

WOD
(0:00-10:00)
Backsquat 
work up to a heavy set of 5

(15:00-25:00)
10 min emom 
1 Power Clean + 1 Squat Clean + 1 Jerk
Build 

(30:00-36:00)
Ascending Ladder 2,2...4,4...6,6
Box Jump overs
KB Swings 

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