WOD 4 March 2010
Buy In:
2 Rounds:
Run 200m
Run 200m Backwards
10 Solid, chest-to-ground Pushups
WOD:
5-3-1 Shoulder Press
70% 5 Reps
80% 3 Reps
90% Max Reps
5-3-1 Back Squat
70% 5 Reps
80% 3 Reps
90% Max Reps
Cash Out:
Jump Rope 1:00
10 Knees to Elbows (or chest, or toes to bar, ..however high you can go)
20 Burpees
Jump Rope 3:00
20 Burpees
10 Knees to Elbows
Jump Rope 1:00
