WOD 6DEC14

Warm Up: 400m Run “then” 2 Rounds of: 10-Pass throughs, 10-OHS (PVC), 8-V Roll-ups,

Skill: Pull-up Progression or Muscle-up progression

WOD: HERO “Jack”
AMRAP in 20 Minutes
10 – Push Press 115/85 lbs
10 – KB Swings 45/35 lbs ******* suppose to be 53/35 lbs, men do 15, women do 10
10 – Box Jumps 24”/20”