1810 Saturday 7/22/2017

Warmup
Run 400m
3 Rounds
30 sec GHD Back Ext Hold
30 Sec Ring Plank Hold
HS Walk

Strength
Back Rack Yoke Holds
5x30 sec
*Work up to 100-110% of your 1RM back squat

WOD
Team of 3 - 3 Rounds
Team of 4 - 4 Rounds
30 Squat Cleans (225/135)
30 Muscle Ups