WED19AUG2015

WOD

Strength
Push Press: 6 sets up to 3 rep max

Conditioning
5 Rounds for Time (20 min cap):
12 Push Press (115/75 | R+ HSPU)
12 Front Rack Lunges (115/75| R+ 165/115)
12 Pullups | R+ C2B
Rest 90 Seconds

Extra

Split Jerk: Every 90 sec x 6 sets: 3 reps @ 80%

Back Squat: Every 60 sec x 6 sets: 2 reps @ 75%

4 min. Tabata Hollow/arch swings on rings w/towel b/n feet

12 min. E2MOM – 3 ring MU+10 sec. hold at top+10 sec. skin the cat hold

After conditioning – 4 min. Tabata Dragon flags

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