24 September 2016

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Warm-up: (12 Minute Cap)

150 Burpees & 150 Double Unders with a partner

One person working at a time

Strength/Skill:

Back Squat: 3X5 (3 Sets at the same weight, go heavy!)

Bench Press:  3X5 (3 Sets at the same weight, go heavy!)

WOD:  AMRAP 12 Minutes

10 Wallballs (20/14)

10 Kettlebell Swings (53/35)

10 Slamballs (30+/20+)

Run to the Black Mailbox and Back

Cool Down (Optional and on your own):  4 Rounds:  10 AbMat Sit-ups, 10 Toes to Pole, 0:30 Planks

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