WOD 9/10/2014


Warm Up – Stretch

Strength – Strict Press / Push Press

5×3 – Strict Press at 80% 1RM

then increase to 90% 1RM Strict Press

5×3 – Push Press

 

WOD

4RFT

5- Squat Snatch (135/95)

10 Ring Dips

30 DU’s

Cash Out 500M Row

 

Lt – WOD

5 OHS (65/45) *off rack*

10 Ring Dips

50 singles

Cash Out 500M Row

 

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