23 Oct 2014

Warm Up:
2 Rounds:
10 Burpees
2 Wall walks
1 t & b walking lunge
10 Scapular push ups
10 Scap pull ups

3 Minutes Hang time

WOD:  3 rounds, 3 MIN on 1 min rest
4 short shuttle lengths (rig to red line)
4 Push Ups
4 TTB

Rx2:  Low bar push ups/knees to arms/chest/up

RUN:  4 x 1000 m Run (3 min rest btwn rounds)

SILVERS:

Strength:  Front Squat 7-5-3 then increase weight and do again 7-5-3

WOD:  Same as above Rx2 standards

Cash Out:  1000m Row