9/10

Warm Up:

500 m Row

10 Knees to Elbow

25 V-Ups

25 Push Ups

Dynamic:

Lunges

High Knees

Quad Pulls

Frankenstein Kicks

Strength:

EMOM for 10 mins.

3 Back Squats with 2 second pause at the bottom

WOD:

For Time

1000 m Row

30 Toes to Bar

25 Hand Stand Push Ups

20 Ground to Overhead (95/65)

750 m Row

25 T2B

20 HSPU

15 Ground to Overhead (95/65)

500 m Row

20 T2B

15 HSPU

10 Ground to Overhead (95/65)

250 m Row

15 T2B

10 HSPU

5 Ground to Overhead (95/65)

Posted on Thu, September 10, 2015 by Star Spangled CrossFit

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