March 11, 2017

Warm Up
6 min EMOM: 150m Row 12 Box Steps ups (with hop at the top)

MOB
Down dog to Cobra 8 timews slow and controled. Squat magic each side. then do 5 perfect squats with a 2 sec pause at the bottom

Strength
(15 min) Wk 2 Pause Squats (back rack)
3X4 @60% w/ 5 sec pause . Rest 2 min,

WOD
3 RFT: 30 Wall Balls 20 Burpees 10 Box Jump Overs

**Samson Strecth to cool down**
 

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