WOD 8JUL15

Warm Up: 2rds of:

15-Walking Lunges

15-Abmat Sit Ups

30sec. Handstand Hold

10-3sec. Squat Holds

Strength: 1 Rep MAX Front Squat 15min+/-

50%    70%   85%    95%    100%+

Reps

5           3         2         1              1    and so on.

WOD: for time:

21 – 15 – 9

Weighted lunges 95/65lbs (Front Rack) 1=1 use an Abmat for the knee touch if you like.

Handstand Push Ups

“Cash out” 800m Run