July 9, 2015 

July 9, 2015

Warm Up-

3″ Row

5″ AMRAP (Warm up pace):

10 Barbell Push Press

:15 Arm Circles Forward, :15 Arm Circles Backwards

10 Barbell Row

:30 Handstand Hold

Strength-

Push Press:

1st Set x 3 Reps

2nd Set x 2 Reps

3rd Set x 1 Rep

4th Set x 3 Reps

5th Set x 2 Reps

6th Set x 1 Rep

*Rest 90sec after each set

WOD-

2 Sets:

2″ Max Cal Row

1″ Rest

2″ DB/KB Manmakers

1″ Rest

2″ Handstand Push Ups

1″ Rest

*Count Total Cals, & Reps