Wednesday 9/2/15

Pause push press
6-6-6-6-6 – progressive load

*Hold dip for 2 seconds before finishing the press. We’re looking for a strong front rack and solid drive out of the dip.

3 rounds
400 m run
21 KB swings (53/35)
12 pull ups

*15 min time cap

2 min tabata push up (20 sec work, 10 sec rest)
-Rest 2 min-
2 min tabata walking lunge
-Rest 2 min-
2 min tabata sit up
-Rest 2 min-
2 min tabata banded good mornings
-Rest 2 min-
2 min tabata ring rows

*Score for total reps


Posted on September 1, 2015, in WODs. Bookmark the permalink. Comments Off on Wednesday 9/2/15.

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