WOD – 11th February 2014

Warm up
Dynamic warm up
Skills
Over head squats / strict push up – HR
WOD – For time
21 Overhead squats – 75/55lbs
40 Strict push ups – hand release
1 Minute plank hold
15 Overhead squats – 75/55lbs
30 Strict push ups – hand release
1 Minute plank hold
9 Overhead squats – 75/55lbs
20 Strict push ups – hand release
1 Minute plank hold
5 minute rest
3 rounds of max effort strict pull ups
After bash
Stretch
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