WOD

6/28/14

Strength: PP

Warm up:

1X5 PP @ 50%

rest 90 sec

1X3 PP @ 60%

rest 90 sec

Then:

EMOM X 10 alternating minutes

1 X 7 PP @ 70% of 1 rm

15 butterfly situps

 

WOD:

14 min AMRAP

 

5 burpee/pull ups (Masters – burpee/jumping pullups)

10 plate push ups (hands and feet on a 45 lb plate) (Masters – hand release push ups)

15 goblet squats (35/25 lb kb) (Masters – 20 lb DB)