SEPT 10, 2018

WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory:  EMOM x 5, 5 Strict Pull-ups

BARBELL
Overhead Squat – 1-1-1-1-1-1-1-1-1-1

BODY-WEIGHT ONLY
For time / 18 cap
30 Push-ups | RX+ HSPU
100 Lunges
30/24 Cals Bike
100 Sit-ups
30 Pull-ups | RX+ C2B

WOD
3 Rounds of:
4 min clock
4 Rope Climbs
12 Deads 225/155 | 205/135
AMRAP WBS
-rest 2 min

KICKER
For Time:
30 Cal Row
20 Burpees
10 Pull-ups