Wednesday 081716

Warm Up
4×8 Good mornings (45/35)
4 Rounds
2 Rope climbs with feet - Practice brining knees HIGH
10 Calorie row

Back Squat
4×4 @82.5%

Speed Strict Press
EMOM 10 minutes 3 reps @62.5% AFAP
Straight spine!

Metcon
AMRAP 15 minutes
Row 250/200m
10 Overhead Squats (135/95)
10 Chest to Bar Pull Ups

Optional
EMOTM 7
7 Toes to Bar
or
4 Rounds
50ft. HS walk – For time (work on speed)
Rest as needed between rounds