WOD 11.19.14 Wednesday

WarmUp 3x:

  • 50 Jumping Jacks
  • 10 Push-Ups
  • 20 Mountain Climbers
  • 10 V-ups
  • 30 sec plank hold

A. Push Press

  • Find 1RM

B. Front Squat (30 squats: work to a heavy 2)

  • 10-8-6-4-2

C. For Time

  • 21 Unbroken Strict Press (95/65#)(65/45#)(45/25#)
  • Run 400m
  • 15 Unbroken Strict Press
  • Run 300m
  • 9 Unbroken Strict Press
  • Run 200m

D. 2x

  • Shoulder box stretch- 1min
  • 10 PVC Pass Thrus
  • 10 PVC Halos
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