September 19, 2016

Monday!!!

Happy Monday! Great Job to everyone who participated in 31 Heroes this weekend! 

Warm Up:
2 Rounds 
Jog 200m
10 Air Squats (holding 10 lb plate out front)
10 Jumping Pull Ups 
3 Strict Pull Ups (use band if needed)

WOD:
3 Rounds for time of:
15 Calorie Row 
12 Burpee Box Jump (24/20")
9 Clean and Jerk (135/95#)

Rest 2 Min 

2 Rounds 
12 Calories on Assault Bike 
20 Deadlifts (225/155#)
20 Toes to Bar 


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