wod

By March 17, 2015 No Comments

PreWOD

Dynamic Warmup, Running + Shoulder warmup emphasis 

Met Con

  1. Strength: Strict Press EMOTM 15×3 @75%
  2. Work Capacity:

Run 3 miles total for time
*at start do 5 burpees
at every 1/4 mile do 5 burpees
=60 total burpees + 3miles ran

Durability: GHD Situps/Back Extensions 10×5  

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