08.14.2014
| Warm Up |
| 2 Rounds |
| 10 Dislocates |
| 10 OHS |
| 10 Scap Push Ups |
| Strength/Skill |
| 4 Sets |
| A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds |
| A2: Chin Ups (Supinated) x max reps – Rest 60 seconds |
| A3: Ring Fallouts x 8-10 @ 3011 – Rest 60 seconds |
| MetCon |
| In teams of two, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of: |
| 10 Pull Ups |
| 10 Thrusters (95/65) |
| 10 Box Jumps (24/20) |
2014 08 13