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Aug 16, 2016

warm up-
strength: C&J  timing/pa use in catch drills
Endurnace: 3x 15 sit ups, 10 push ups, 10 air squats + 400m row

Pick one: Strength or Endurance 

strength- EMOM x 10
1 power clean + 1 power Jerk  (climbing  or across  @  75-80% of CJ)

Endurance- EMOM x 10
15 Dubs/FR/30 singles + 8 KBS  *as heavy as you can unbroken*

WOD-
3 Rounds for time *15min cap*
400m Run
15 Box Jumps 24/20
15 Wall Balls

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