Primer: EMOM x 12
Min 1: 50s Pausing OH Squat
Min 2: 200M Run
Min 3: 50s Dead Hang (palms facing you)
Min 4: Strict Round of Cindy
WOD: “The Fray”
800M Run
45 C2BPU
30 Overhead Squats @ 115/75
400M RUn
30 C2B
15 Overhead Squats @ 165/115
*Time Cap 20 Minutes
Bulletproof Shoulders:
800M Run
45 Russian KB Swings @ 53/35
30 Goblet Squats @ 53/35
400M RUn
30 Russian Swings @ 53/35
15 Goblet Squats @ 53/35