7-17-13

7-17-13
 
WOD (Strength Training below)
5 sets x 2 reps Push Press for max loads
then
AMRAP 12 minutes of:
10 Situp-to-Pistol with bumper plate 25/15
10 Frog-Tuck to L-Sits (Parellettes or Rings)
10 Stict Overhead Press 95/65 (from floor)
 
Strength Training
1.) 3-3-2-2-1-1 Overhead Squat for max load
2.) 6 sets x 2 reps Box Squats for speed and skill
3.) 3 sets x 60 feet Walking Lunges with barbell