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Wednesday 3/10/10 WOD

Capital Main WOD:

Warm up:
Deadlift review
15 Ring dips
15 Back extension
1 minute Plank

WOD: 4 Rounds for total reps / calories

1 minute Double Unders
30 seconds rest
1 minute Row (for calories)
30 seconds rest
1 minute Box Jumps (24/20″)
30 seconds rest
1 minute Knees to Elbows
30 seconds rest

Post total reps per Round (and overall) to comments.


Capital Fundamentals WOD:

Skill work:

Shoulder Press
Push Press

WOD:
21-15-9

Push Press
Wall Balls

Post time to comments.