Wednesday September 21,2016

Skill 

15 minutes of kipping practice
10 pullups EMOM 

for 10 minutes. 
WOD 

50 Box Jump overs 24/20

Run 800 M

40 Box Jump Overs

Run 800m

30 Box jump overs
16 min cap

If athlete does not complete 

all of the first 50 BJO in less 

4 min then send them out on 

run. If athlete is not done with 

40 BJO by 10 min mark send 

them out on run.

Wednesday, September 21st, 2016 at 4:00 am / WODS