08 Nov WOD Nov 9th 2012
Warm Up: Run 400m, 30x push up, Run 400m, 30x Air squat
Strength: Work up to 3 RM Strict Press, then back it down 10kg and do 3 sets of 3 reps, then back it down another 10 and perform 1 set of max reps.
W.O.D.: Complete 21-15-9 reps of the following…
Chest to bar pull ups