5/2/14...WOD

Warm up:TC Skill/Strength:

  • Push Press 5x3 @ 75-80% do set every 2 MINS

WOD:

21-15-9

  • Russian KB Swings 55/35
  • HR Push ups

5 MIN CAP

@ 7 MINS On the clock start...

21-15-9

  • Back Squats  135/95
  • Pull-ups

6 MIN Cap....Stoping @ 13 MINS on clock

@ 15 MINs on the clock Start...

  • 60 CAL Row
  • 100 AB-Mat Sit-ups