12 Aug 17

8am Kettlebell:
3rds, 30 seconds break between rds:
– Split squat 10 reps
– Pushups 10 reps
Then
– Pull up, ring pull up max
– Squat jump 15
Then, finisher:
– 30 on 5 off, 3 rds
– Air squats, plank, ring pistols each leg, and run in place

9am WOD
A. Heavy Prowler Push 5x100m
B. 10 rds:
– 8 Thrusters (75/55)
– 8 Burpees over bar