9/16/14 – DL & 10MinAmrap
September 15, 2014
9.18.14 – RR/PP or Snatch and 20MinMetcon
September 17, 2014

Strength/Skill:
Four sets of:
Front Squats x 6-8
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps OR Plank Hold x 60 Sec.
Rest 2 Minutes

Metcon:
Four rounds for time of:
– Toes to Bar x 8 reps
– 24″/20″ Box Jumps x 12 reps
– Weighted Walking Lunges (45/25) x 16 reps
* 1 Minute Rest Between Sets
———————————
*Cashout:
Rest 6 Minutes after end of WOD and complete a 1 Mile Run (scale the run as needed)