Wednesday 06 Sep 2017

Warm Up

500m Row

3 rounds

5 pull ups
10 push up
15 Air squats

10 shoulder sweeps
10 pass/ATW

Skill

10 min EMOM
1 rope climb

METCON

5 RFT: Wall Balls and Toes To Bars

5 rounds for time of: 12 Wall Balls, 20 lbs

12 Toes To Bars