Friday, Oct 16 2015

A. 3×3 Banded F Squat (:03 second pause at bottom)
B. 3×3 Banded OHS (:03 pause at bottom)
On a running clock:
C1. 0:00 – 8:00
2 Rounds of: 25 OHS (95/65) & 400 Meter Run
*REST any time remaining
C2. 8:00 – 16:00
30 – 20 – 10
SDLHP & Weighted Box Step-up (ea=1)
*REST any time remaining
C3. 16:00 – 24:00
Partner AMRAP
One holds plate pinch, one does hollow rock
* each break of pinch, rotate. After both go take :30 REST