WoD for September 28th, 2016

Group: 3 in 3
Air Squats
HR Push Ups
Abmat Sit-ups

MOB: Wrists and shoulders

Strength: 15’ to find a 1RM Front Squat

WoD: 8’ AMRAP
100 Flutter Kicks
20 Air Squats
15 Ring Push-ups

Cash out: Tabata AAB for total Cals (use the button on the bike)

Coach’s Notes: Keep this metcon moving! Small breaks and right back on it!

MOB: Roll Quads / Lax pecs

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