Monday.August 14.2017


Warm Up

400m Run 

10 Squat Thoracic Rotations/side 

10 Boot Straps 

10 Pause Air Squats 

10 Beat Swings 




50 UNBROKEN REPS AGAIN (or for those that missed it last week) 


3 Rounds for Quality

20 Calorie Row 

10 Pistols (:Scaled- High Lateral Box Step Ups) 

20 Sec Supinated Hang 

10 Inchworms with Push Up


WOD (T) 

every 3 mins until failure (MAX 5 sets) 

30 Wall balls 

15 C2B Pull ups (Scale volume of pull ups if needed)