Sept 18, 2015

 In WOD

Warm Up:

30 High Knees

30 Butt Kicks

20 Frankenstein

20 Samson Lunge

Light shoulder warmup and loosening

HSPU Progressions:

L1: HS Hold 3x :45 (rest 1min)

L2: HSPU Negatives 1×8, 1×7, 1x Max effort DB Press (30/20)

L3: HSPU 1x Max strict, 2x max Kipping

For Time: (30:00 Cap)

“Jerry”

Run 1 mile

Row 2000m

Run 1 mile

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