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.