December 1, 2015

Warm Up-

3″ Row + PVC Complex

2 RNFT:

Length of Gym Bear Crawls

3 x 10 sec up/down Push Up

Length of Gym Crab Walks

3 x SAP up/down Pull Up/Ring Row

 

Strength-

In 2 Minutes Complete:

5 Bench Press (Pick Weight)

Max Strict Pull Ups in remainder of Time

Rest 1″

x 4 Sets

 

WOD-

50(men)/30(women) Push-Ups

400 Meter Run

30 KB Swings 70/44

400 Meter Run

50/30 Push-Ups

400 Meter Run

30 KB Swings

400 Meter Run

For Time!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282