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WOD - Friday, 7/22/2016

Early birds: Cross Symmetry

WU. 3 RNFT

3 Wallwalks

6 T2B

12 jumping squats (as high as possible)

A. Strength: Back squat (18 minutes)

Build to a heavy 5 (5# more than last week)

B. Conditioning:

AMRAP 17

800m run buy in:

then

12 Pull ups

18 KB weighted step ups (53/35, 9/9) 

Extra Credit: ARMS!

3 x

15 KB curls

25 Banded tri pull downs

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