09162016 WOD

Warm-up WOD
3 rounds
10 front squats 45/35
10 toes to bar
10 Pushups

Strength E2MOM FS 5×2 @90%

11 minute AMRAP
100 meter Med ball run
10 wall balls
:30 L-sit hold *must accumulate :30
*scale as needed. can plank hold on elbows

TGIF weekend finisher
*optional*
21-15-9
Box jumps
Burpees