WOD 9.2.14 Tuesday

Warm up: 400 M. Run or 1 mile Airdyne

2 Rounds w/ PVC: 10 OHS//10 Good Morning//10 Inch Worm//10 Pass Through//10 Hammer Strikes

Then: Shoulder Alphabet

A. Strict Press

  • 5@75%
  • 3@85%
  • 1+ @95%
  • rest as needed

B. 3 rounds for total working time

  • 7 Hang Power Snatch (95/65#)
  •  3 Wall Walks (chest ground to wall)
  • 14 Burpees (jump to 6″ target)
  • rest exactly 90 sec.

C. 3 sets

  • Max Weighted Push-ups (45/25#)
  • 10 Weighted abmat Sit-Ups
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