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3 October 2016

3
Oct

3 October 2016

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Warmup: 800m run, then 22-16-10 of 1 arm KB Overhead Squat and Jumping Air Squat

Strength: Backsquat EMOM 10 minutes 2 reps at 80% of 3 RM

WOD: 13 minute AMRAP

10x Squat Clean (115/75)

15x Toe 2 Bar

20x Wallball (20/14)

HERO WOD 2: The Mogadishu Mile (in Memory of Blackhawk Down/The Battle of Mogadishu 23 years ago today) Time on board will be time plus 13 minute AMRAP so 20:32 etc….

Eastside Lap for time immediately following the completion of the AMRAP

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