Sept 17, 2015

 In WOD

Warm Up:

250m Row

20 Air Squats

200m Run

20 PVC Pass through

:30 sec Lat stretch

SHOULDER PREP: (10 min)

shoulder circles

6 ea:

Pushup

Wide Pushup

Diamond Pushup

Side to Side Pushup

5 Strict Press (45/35 lb)

5 Push Press

5 Push Jerk

5 Strict Press

(does not have to be unbroken)

Strength: Strict Press 1-1-1-1-1  (90%)

AMRAP in 12 min

15 KB Swings (53/35)

10 Wall Balls (20/14)

15 Box Jumps (24/18)

10 Push Press (75% of 1RM Strict Press

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