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