9.28.17 Workout

Wod

Running clock

0-8mins

800m run

8-24mins emom

Min 1 16/12 cals alt. machines

Min 2 8 ring rows and 8 burpees

Min 3 5 dbl kb deadlift

25ft farmers carry

5 dbl kb deadlift

25ft farmers carry

Min 4 :30sec hollow body hang

24-32 mins

800m run

32-42 mins amrap

10 russian kbs

25ft bear crawl

10 alt db power snatch

25ft bear crawl

42-48 mins

Foam roll