9.17.2013

 In WOD

Warm Up

2 Rounds of:

  • 10 Scap Push Ups
  • 10 T Push Ups
  • 10 Ring Rows
  • 10 OHS

Strength/Skill

A: Push Press – Find a 1 RM

  • Set 1 – 3 Reps
  • Set 2 – 2 Reps
  • Set 3 – 2 Reps
  • Set 4 – 1 Rep
  • Set 5 – 1 Rep
  • Set 6 – 1 Rep (Optional)

MetCon

3 Sets of:

  • 10 KB Deadlift
  • Run 250m
  • Rest 1 Minute

Then 3 Sets of:

  • 10 KB Front Squats
  • 10 HR Push Ups
  • Rest 1 Minute

 

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