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Wednesday 111207

6
Dec

Wednesday 111207

Strength/Skill:
 
WOD:
AMRAP in 8 minutes of:

  • 25 KB Sumo Deadlift High Pulls
  • 5 Handstand Push-Ups
  • 10 Thrusters (95/65 lbs)

Rest 8 minutes and then,
AMRAP 8 minutes of:

  • 40 Double-Unders
  • 20/15 Hand-Release Push-Ups
  • 10 Pull-Ups

Rest 8 minutes and then,
AMRAP in 8 minutes of:

  • 20 Box Jumps (24″/18″)
  • 15 Toes to Bar
  • 10/5 Ring Dips
Additional:
“Iron Shoulder Series”

  • Side Plank Reverse Fly x 20 ea
  • Scapular Push Up x 15
  • TWYL x 10 ea
  • Wt. Ext Rotation x 25
  • Scapular Pull Ups x 10
  • Scapular Wall Slides x 10

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