WED28SEP2016

WOD

Strength
Push Press: Work up to 5RM in 6 sets

Conditioning
4 Rounds for Time:
400M Run
25 Burpees to 6″ target
500M Row

Scaled:
4 Rounds for Time:
200M Run
15 Burpees
250M Row

No time cap, but it should be under 25 minutes, scale as needed.

EXTRA

Strength
10 sets working to max: 2 FS + 1 Split Jerk
*no misses
*focus on footwork ”

Skill
6 sets
1 wall walk + 30 ft. HS walk

8 min. Reverse Tabata
L-sit hold on parellettes

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