9.10.2013

 In WOD

Warm Up

2 Rounds

  • 5 KBS
  • 10 Scap Push Ups
  • 15 Dislocates

Strength/Skill

A: Push Press – Build to a 3RM in 10 Minutes

Then 3 Sets of:

B1: Ring Push Ups x Max Reps @ 1010 – Rest 30 Seconds

B2: Russian KBS (AHAP) x 10-15 – Rest 60 Seconds

MetCon

5 Sets of:

30 Second Row or Airdyne For Calories (Max Effort!)

Rest 3 Minutes Between 

Score Cals For Each 

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