WOD 1SEP15

Warm Up: 2 rounds

  • 10 OVH Squats
  • 30 sec Handstand Hold
  • 10 RDL to Kick
  • 10 Pass Throughs
  • 10 Calorie Row

Strength/Skill:

Every 4 min for 20 mins

  • 5 Back Squats
  • 5 Neg Ring Rows

* Work up to a 5 rep MAX Back Squat.

WOD: 3 RFT

20 Burpees Over Bar

10 Push Press 95/65

3 Rope Climbs

* Protect your legs on the rope climbs.