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Tuesday 9/3/2013 WOD

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Warm up

1 Mile run

2 Sets of

10 Air Squats

10 Push ups

10 Ring rows/ 5 Strict pull ups

Dynamic Stretches

 

 

Strength/Skill

5 Sets of

Bear Complex

1 power clean

1 Front Squat

1 push press

1 Back Squat

1 Push press

Rest 2-3 mins between each set

Take 5 Sets to build up to a heavy successful set

 

Met-Con

3 Rounds

60 Double Unders

20 Hand Release Push ups

200 Meter Run

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