September 18, 2018

STRENGTH: EMOM for 10 minutes (5 rounds of each)
EVEN’s: Overhead squats x 3 reps @ 80-85% of 1 RM
ODD’s: Dips x 5 reps – rings, rig, box
WOD: 4 rounds for time,
400 m run
15 x box jumps 
12 x overhead squats 
9 x pull ups