August 8, 2016 get lifted

Aug 8th, 2016

Warmup

400 m run
1 min deadhang
1 min scorpion kick
Empty bar
1min oh hold
5 strict press

Metcon

3 round of
400 m run
21 shoulder to overhead 115/55-75
12 burpee box jumps

cooldown

4x
10 strict pull-ups
15 empty bar skull crushers