Friday 090916

Warm Up
9 minute light weight sled pull. Attach straps to belt around waist. Goal is to walk for 9 minutes straight.

Back Squat
3×3 @75%
Remember the goal this week is to prime your CNS. Be FAST out of the bottom of your squats.

Endurance
5 Rounds
Row 100/80 calories
Rest 3:00

Pick 1...which needs more work?

Metcon
AMRAP 5 Minutes
7 Toes to Bar
7 Kettlebell Sumo Deadlift High Pulls (70/53)

Skills
30-20-10
Box Jump Overs 24/20″
Alternating Pistols