09132017

Warm-up

2,4,6,8,10

Kips

Dive-bombers

-20 skips after every set

 

Mwod

Banded Trap Pull

Weighted Scap Smash

Overhead Tissue Smash

 

Strength

Bottom’s Up Press

4×8 Per Side

 

Wod

15 Minute Amrap:

2,4,6,8,10,etc Handstand Push-ups

100 foot High/Low Carry (24/16×2)

2,4,6,8,10,etc Chest-to-bar Pull-ups

100 foot High/Low Carry (24/16×2)

Cooldown

Row 1 mile