150930

Congrats to kenny & Tali!

Pre-Wod:
10 min AMRAP:
2 Inch-Worm-Up-Dawg
4 Pull-Up
6 Push-Up
8 lateral Lunge
10 WallBall
5 Good Morning
200M Run
2 Min: Hip Flexion Archetype, or 5-10 G.H.Raises

5 min EMOM:
6 x 8 yard sprint + 3-5 Burpee Box Jump Over

Deadlift & Muscle-Up Technique

Workout of the day for Wednesday, September 30th, 2015:
12-9-6 reps for time of:
Muscle-ups
deadlifts @ 65% 1RM

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