WOD Wednesday July 16, 2014

WARM UP:

Run 400 m

10 HR push ups

leg swing front to back 10 each leg

duck walk (f and back 10 m)

15 push press (pvc/bar)

MOBILITY:  Bottom of foot smash

SKILL/STRENGTH:  Front Squat E2MOM  3(60%), 3(67.5%), 3 x 8(72.5%)

Push Press (50%) max  5 min, every 30 sec 1 rep

WOD:  8 min

Even:  Squat hold 30 sec- RX+ 45 sec

Odd:  Max Thrusters (75/55)