WOD – 7-29-16

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WARM-UP

500m row x 3 – rest 2:30 – sustainable efforts

STRENGTH
3 sets
A1. double KB front squat x 4-6 / side @ 22×1
A2. walking DB OHL x 12-14 steps
A3. superman x 12-15

WOD
4 sets:
200m run
9 alt Overhead Lunges (95/65)
6 burpee box overs (24/20)
3 wall climbs

rest 2 minutes:

Goal: HIGH POWER OUT PUT same time / round