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WOD - Tuesday, 8/23/2016

Mobility: Shoulders/rotator cuff, ​hips, ankles

WU. 400 m Medball run (ball held overhead, arms locked, ball not touching head)

A. Strength: Push Press (13 minutes)

5 x 3 @82% of your 3RM

B. Conditioning (21 minutes)

3 Rounds, each for time:

Against a 7 minute clock

15 Kettlebell Swings (70/53)

100 ft suitcase carry (70/53, right arm)

100 ft suitcase carry (70/53. left arm)

15 S2OH (135/95)

100 ft suitcase carry (70/53, right arm)

100 ft suitcase carry (70/53, left arm)

15 Kettlebell Swings (70/53)

rest the remainder of the 7 minutes

Extra Credit: Arms!

5 x

15 alternating KB curls (15 each arm)

25 Banded tri pull downs

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