25
Aug

 

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Warm Up: Row 500 then…

3 Rounds of:

10 Ball Slams

10 Push Ups

10 Air Squats

 

Strength: Front Squat

1,3,1,1 Tempo

Start at 65% for 5 reps

4 rounds, increase weight only if you can.

 

WOD: 7 Rounds for time of:

7 Over the Box Burpees

7 Toes 2 Bar

7 Thruster 115/75

7 Pull Ups

7 KB Swings 70/55

** 25 Minute time cap