Friday – December 6th

Getting on top of things is a time honored way of building and testing physical capacity. So let’s solemnly do 100 box step ups.

WOD:
For time: *20 minute cap
100 box step up 30-35% of 1RM front squat
*To start the workout and each time you drop your bar complete:
200’ farmers carry

Post WOD:
20×15 seconds flutter kicking, 15 second rest
*Hold the plate on locked arms over your shoulders while you flutter kick.