WOD 2.10.16 Wednesday

A. Back Squat (15 minute cap)

• 3-3-3-3-3-3 @ 80%

B. Pull-ups (10 minute cap)

• 5×5

C. EMOM 15 (1Min work: 1Min Rest)

• 1 Min – Max DB Thrusters (30/20)
• 1 Min – Rest
• 1 Min – Max Burpees
• 1 Min – Rest
• 1 Min – Max DB Box Step Ups (30/20)
• 1 Min – Rest
• 1 Min – Max hanging Knee Raises
• 1 Min – Rest

D. 2x Accessory Work

• 10/10 1-leg KB RDL
• 10 flutter kicks
• 10 GHD Hip extensions