160712

Warm-up: With what is written on the board, include a 800M Run and Rolling out Quads and Hamstrings

Strength:
Every 2 Min. for 12 Min. (6 sets)
4 Push Press
*Warm up before starting the 12 min. and the 6 sets should all be a heavy 4 reps.

WOD:
21-15-9
Push Press 95/65
Pull-ups
*400M Run after each Round