8/31

Warm Up 

400 m Run / 500 m Row 

20 GHD

20 Air Squats 

20 Push Ups 

20 Hollow Rocks

Stretch & Mobility

Dynamic 

WOD 

3 Rounds for Time

30 Dead Lifts

20 Front Squats

10 Power Cleans 

RX = 155/115

RX+ = 185/135

or 

WOD #2

Run 1 mile w/ Wall Ball (20/14)

5 Rounds 

10 Wall Balls (20/14)

1 Rope Climb 

Run 800 m w/ Wall Ball (20/14)

3 Rounds 

10 Wall Balls (20/14)

1 Rope Climb 

Run 400 m w/ Wall Ball (20/14)

1 Round 

10 Wall Balls (20/14)

1 Rope Climb 

WORKOUT OF THE DAY