Thursday Oct 13, 2016

Strength of the Day: A1. rear foot elevated split squat 4 x 4-6 @3 sec slow to bottom Rest 30 sec then move to A2.
A2. D-Bell bent over row 4 x 8-10 @2 sec to bottom, hold 1 sec at bottom, pull up and hold for 1 sec Rest 60 sec then back to A1

WOD: 18 min AMRAP
15 box jumps (24/20)
12 push press (115/75)
9 TTB

**if you have shoulder issues or any other limitations, the coaches can modify the WOD and Strength as needed**