8/30/2016

Buy In
30 cal assault bike
then
3 rds
10 KB Push Jerk right arm 53/35
10 KB Push jerk left arm 53/35
20 Burpees
30 Feet to rig


***there will be a skill for people to work on while waiting for thei heat to start or for the early starters to work on after the wod











8/29/2016
Strength
10 minute EMOM
​3 Strict Pull Ups (Rx+ Strict C2B)

Metcon
10 min AMRAP
3 Hang Cleans (155/115)
3 Front Squats
200m Run