Author: lumpy6488

Back squat 20 mins 1 rep max 5 rounds for reps of: 30 sec. ME Burpees 30 sec. Rest 30 sec. ME KBS 2/1.5 30

10:30/12:00

10 am team wod @ FBO

warm up 1 mile run WOD: Complete 5 rounds of: • 1 minute max effort wallball (20#/14#) • 1 minute max effort push press(75#/45#) •

15 min 1rep max hang snatch Then 7 min AMRAP 7 t2b 7 Box Jump 24/30 Then 3 min rest Then 7 min AMRAP 7

Sep Class 4 or 5 pm 20 minutes of: 5 Handstand push ups 10 KB SWING 2, 1.5 15 v ups 20 Air Squats 200