30 January 2015

2

 

Warm Up:  4 Minutes of Row/Run/Bike, then 2 Rounds: 20 Pushups, 20 Mountain Climbers
Strength – Bench Press – Pull Up/Ring Row
8,8,5,5,3,3
10 strict (hardest version possible to you) pull ups (not unbroken) between each work set.
WOD
3 rounds for time
30 wall ball
30 box jumps
30 push press (75/55)
400m run
1 min rest
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