WOD – Friday, September 15th 2017 – Conditioning

Warm-Up
1 min singles
10 pushups
10 air squats
1 min doubles
10 strict pull-ups
:30 hs hold or 2 wall climbs

Strength
5 Sets
5x3rm weighted pullup @90% of last week
6 SA DB Bench (2121)

WOD
21-15-9
Front Squats (135/95)
Strict HSPU

rest 3 min from end

1 min AB Cal SPRINT!!!!!