9/10
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