2. Strength -
A. heels elevated overhead squat w pause (3s) at bottom 3x5
B. Hand Release Push Ups 3 x 5
3. MetCon - for Time 21-15-9 KB SWING & Run (pick your distance. Preferred 1-2 minute fast run)
4. Ca$h Out - level 1 DU (25)
Monday, October 8, 2012
PirateWOD 10.8.12
1. Buy In - Flight Simulator 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Unbroken DU's
2. Strength -
A. heels elevated overhead squat w pause (3s) at bottom 3x5
B. Hand Release Push Ups 3 x 5
3. MetCon - for Time 21-15-9 KB SWING & Run (pick your distance. Preferred 1-2 minute fast run)
4. Ca$h Out - level 1 DU (25)
2. Strength -
A. heels elevated overhead squat w pause (3s) at bottom 3x5
B. Hand Release Push Ups 3 x 5
3. MetCon - for Time 21-15-9 KB SWING & Run (pick your distance. Preferred 1-2 minute fast run)
4. Ca$h Out - level 1 DU (25)
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