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WOD - Thursday, 9/1/2016

Mobility: Shoulders/rotator cuff stuff, hips, ankles and knees

WU: (4 minutes)

4RNFT:

5 Burpee box jumps

5 Strict L-sit pull ups

A. Strength: Bench press (15 minutes)

4 x 6 @ 78%

B. Conditioning:

EMOTM 25 minutes (5 sets)

1. 15/12 cal on bike or row

2. 20 lateral box step ups (10/10, 24"/20")

3. 15 Slamballs (30/20)

4. ME Burpees

5. Rest.

Score is total burpees.

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