Sept 8, 2015

 In WOD

Warm Up: 5 EMOM

10 Wall Balls

10 NPU Burpee

“Bergeron Hip Opener”

4x each leg (5sec holds)

Lunge w/ elbow to foot

Samson Stretch

Hamstring stretch

Lunge

Bottom of squat hold

Strength: Front Squat

6@60%

6@65%

6@70%

6@75%

6@80%

3 Rounds  (12 min Cap)

500m Row

15 TTB

Run 200 meters

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