WOD

12/8/14

Strength:

Alternate OTM X 10

FSQ 5X3 90% of 1 rm

:20 sec handstand hold

 

WOD:

10 min AMRAP

40’ Weighted walking lunges (KB – 53/35)

12 American KBS

40’ Weighted walking lunges

12 KB Push Press (R/L=1)

 

5 Min Rest

 

Prison Rules – PSN

  • 3 reps every :15 sec for 16 intervals.
  • If you completed all 16 intervals last time, increase weight by 5 lbs
  • If you were unable to complete all 16 intervals with three reps, try and increase the number of completed intervals.