WOD September 02 / 2014

WOD

WARM UP 

 5 junk yard dog

10 walking lunges

5 inch worms

STRENGTH

Five sets of:

Shoulder Press x 4-6 reps @ 20X1

Rest 60 seconds

Prone Plank x 60-90 seconds

Rest 60 seconds

WOD

Complete as many rounds and reps as possible in 5 minutes of:

115/75 lb. Push Press x 10 reps

Burpees x 10 reps

COOL DOWN

run 400m


WE ARE INTRODUCING TEMPO TRAINING WITH OUR STRENGTH PORTION SO DONT BE CONFUSED WITH @20X10. WE WILL EXPLAIN IT