15 Sept 2014

1 t & b of each:
High knee run
Butt kick
Grapevine
Walking lunge (forward one way/backward back)
Frog jumps
Crabwalk

1 set of 10 Scap push ups
1 set of 10 Scap pull up supinated grip, hollow body position
3 sets of 10 kneeling X pull down
2 sets of 10 Bottom up KB presses (per arm)
3 sets there and back each arm bottom up KB overhead walk

Push Press
1 x 10 @ 60%
1 x 8 @ 65%
3 x 6 @ 70/75/80%

Press:
4 x 5 @ 60%/70%/75%/75%

WOD:  (Either order to start)

3 MINS Max cal row
REST 1 MIN
3 MINS Max reps DU

Rx2:  DU Attempts

Cash Out:
8 x 200 m Run
2 min rest btwn runs
Score is total time incl rest