Wednesday, September 9th, 2015

Conditioning:

6 min EMOM

3 burpee + 5 wall ball 20/14

WOD

For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats KB or DB 35#/25#( sub barbell for lack of rom)
30 handstand push-ups
20 dumbbell thrusters, 35#/25#
10 muscle-ups (mod: 10 jumping MU, 15 banded transition + dip, 20 ring row/20 ring dip)

Cool Down:

Mobility band stretch arms and legs