Monday 9/9/2013 WOD
Warm up
600 Meter run
3 Rounds of
“CINDY”
5 strict Pull ups or 10 Ring rows
10 Push ups
15 Air squats
Dynamic Stretches
Strength/Skill
Push Press
3-3-3-3-3
establish a 3 RM
Push Jerks
1-1-1-1-1
Build to a heavy single push Jerk
Training (Met-con)
8 Min AMRAP
8 Shoulder to Over head (115/80)
16 Pull ups
24 Air Squats
Level 1/Scale options
Scale load on STO
scale pull ups with band
Sub pull ups with Ring rows to chest
2013 09 08
3 + 17 RX. Good WOD to start off the week