Wednesday 12/9/2015

Warmup
Row, Run, Ski or Ride 2 min
20 Wall Balls
40 Abmat Situps
60 Double Unders

Strength
Overhead Squats
5, 5, 5, 3, 3, 3

WOD
12 min EMOM
Min 1: 5 OHS (70-80% of last set of strength)
Min 2: Max Muscle Ups or 30 sec of MU transitions
Min 3: 1 min Plank Hold

REC
Hurdle Bounds
*Goal is to spend as little time on the ground as possible. Work straight and to each side.