121008

Monday
Warm Up:
Row 500
5 wall climbs

3 min double under flights

Mobility:

Strength: Strict Pullups
3x5 negatives, asap
Rest 90 secs between sets

BEG: May do banded negatives

WOD: 16 min cap
Run 1 mile
THEN: amrap
8 Front Squats @ 50 percent of 1RM
25 Double unders (sub 25 singles)

Score is mile time plus rounds



Click HERE to see more photos from the Obstacle Course Trials held this past weekend!