January 28, 2016

 In W.O.D.

Warm Up

Dynamic Warm up

8 kips working solid body position

8 Push Press DB’s

8 Push ups

Strength

Push Press

4 sets of 6 max load each set

WOD

5 min AMRAP

20 DU’s

5 C2B Pull ups

rest 3 min

5 min AMRAP

15 Squats

5 HSPU

Cool Down:

Accumuate 90 sec L-sit hold

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