Monday 9.21.15

STRENGTH
Back squat 3-3-3-3-3

WOD
3 min AMRAP: box step ups (20") with a 45/25# plate
rest 3 min
In 4 minutes:
Run 400m for time
in the remaining time, AMRAP hollow rocks

ENDURANCE
100-80-60-40-20 double unders
After each round complete:
4 DB push up + row + row
6 DB deadlift
8 single DB front squats