14
Sep
9/15/14
Warm-up
3 Rds
5 Kip Swings
10 Air Squats
20 Lunges (10 Each Leg)
40 Second Hollow Hold
Mobility
Strength/Skill
6×3 Back Squat with a pause (1-2 sec) at the bottom @75%
Metcon
30 Chest 2 Bar Pullups
400m Row
15 Overhead Squats 135/95
800m Row
15 Overhead Squats 135/95
400m Row
30 Chest 2 Bar Pullups
