December 8, 2014

A. 3 Rounds For Time:
-400 M. Run
-30 Wall Balls 20/14
-30 Box Jumps

B. 3 Sets of:
-10 Handstand Push-ups/1 Min. HS Hold
-10 Strict T2B
-1 Min. Plank

C. Strength
Back Squat
Build to 90+% of 1RM
+
1x10 @ 65-70% (3 sec. pause/rep)
+
3x15 Weighted Good Mornings