10/27/14 WOD

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Mobility : Shoulders / Hips


Strength / Skill : Speed back box squats 10 x 2 @ 50-60% of 1RM EMOM
 

Met-con : 3 RFT
 
Rope climb  3-2-1 reps / rd   I/N:Floor pulls 6-4-2 reps / rd
Squat snatch  9-7-5 reps / rd  A:135, I*:83, N:43
200m Run
 

* Box squats should not be heavy.  Focus on the speed of blasting up out of the hole and off the box.  

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