WOD – 9-13-16

IMG_0413

WARM-UP
500m row
15-20 pushups
10 ring rows

STRENGTH
A. AMRAP 1 arm KB Push Press (24/16)
rest 1 minute between arms x 3 sets

3 sets
B1. Ring Support x 10 sec + 1 ring dip negative
B2. Pendaly row x 10 @ 21×1
rest 1 min between sets

WOD
Every 2:15 mins x 10 sets
15/12 cal row
5 burpees over the erg
AMRAP OHS til 1 min left in round (115/75)