SEPT 17, 2018

WARM UP
1) Mobility, Bike 10 cals, 5 Tire Flips, 3-5 Sled Push
2) Barbell Warm-up
3) Accessory:  EMOM x 5, 5 Strict Pull-ups

BARBELL
Bear Complex
EMOM x 10 @ 50% of 1 RM

BODY-WEIGHT ONLY
AMRAP 15
1 Rope Climb
5 Box Jumps, 20″ | RX+ 24″
10 Push-ups | RX+ HSPU
Run 200m

WOD
For time / 15 cap
5 Sled Push, 4/3/2 )Down = 1, Back = 2)
30 HSPU
60 GHD Sit ups
90 Alternating Single leg Stand ups from med ball (touch-and-go)
120 Double-unders

KICKER
For Time:
Row 1000m