9/16/2016
-Warmup
400M jog
3 slow rounds
10 squat jumps
10 kips
-Mobility
1 min pigeon
1 min chest
-Conditioning
"Jackie"
1000M row
50 thrusters 45/35
30 Pullups
-extra strength
EMOM X7
50' sled sprint
-Extra conditioning
For time
30 BURPEE box jump overs 24"/20"
-Extra skill
EMOM X 5
8 alternating pistols
Or
Pistol practice