Friday’s WOD

Warm Up:

500M Row

400M Run

 

Push Press/ Strength

3-3-3-3-3-3-3

 

*Use the heaviest weight you can for each set. Rest as needed between sets.

 

Advance WOD

2012 Regionals Individual Event 4-

*With 1 barbell.

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.