WED02MAR2016

WOD

Strength
5 Sets:
10 Ring Rows
5 Deadlifts (drop from the top) @ 70%

Conditioning
3 Rounds for Time:
800m run
50 DU
20 Burpees

Extra – After Metcon

5 sets
– 4 Hollow Push ups
– 2 Strict HSPU
– 4 Kippings HSPU
– 2 Strict HSPU
– 4 Hollow Push ups

Accumulate 50 Parellette Shoot throughs – feet on ground as little as possible

Bench Press: Work up to 85% and complete 3 sets of 3 reps, rest 60 sec between sets

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