Monday – 160912

Sounds like a bunch of you have been out walking and running! And it looks like we’re going to have some awesome weather this week, so let’s amp it up!! Get out there and don’t forget to log your miles! Click here to add your miles to the September Running Challenge.

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Back Squat
10 Minutes to find heavy single
Then,
Tempo Front Squats
5×3 @ 65%
53X0
– 5 Seconds Down
– 3 Second Pause in Bottom
– Up Fast
– No Rest at Top

WOD
21-15-9
Front Rack Lunges 95/65
KBS 70/53
Ring Dip

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