WOD Mon 092313

Warm Up
3 Rounds
15 Shoulder Pass
10 Ring Row
15 sec Shoulder Ring Stretch
10 Ring Push Up
10 Squat
15 sec Bottom of Squat

Strength
8 Sets
Deadlift+Hang Clean+2x Front Squat+ Jerk
or
Deadlift+Hang/Power Clean+ Front Squat 2x+Push Press
+
3 Pull Ups (Belly to Bar/Kipping/Jumping)

WOD
20 Single Leg Squat
Sit Up- 25
20 Single Leg Squat
V-Tuck – 25
20 Single Leg Squat
Weighted Sit Up 25 (25/45)

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