12/30/13 Monday

Performance

3min @ 90% effort:

10 AD cals

10 burpees

-3min rest

3min @ 90%:

25 Du’s

5 pull-Ups

-3min rest

3min @ 90%:

10 OHS – 65/45lbs

10 box Jump Overs (20”)

-3min rest

3min @ 90%:

10 DB HPC + Push Press (35/25lb/hand)

10 GHSU’s

+

10min Rest

+

Repeat

 

Competition

Wod will be posted at gym