9/10/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:
5 Pull-ups
10 Push ups
15 Air Squats

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (20/12 lbs)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

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