9.19.14 – Weighted PU/PU and Metcon(PU/KBS/300m)

9.18.14 – RR/PP or Snatch and 20MinMetcon
September 17, 2014
9.22.14 – Lift and MetCon(Row/WB/KBS/TBJ)
September 21, 2014

Strength:
4 Rounds
Weighted Push Ups x 3-5
Rest 90 Seconds
Weighted/Strict Pull Ups x 3-5
Rest 90 Seconds
L-Sits (15-30 seconds) or Hollowbody (30-60 Seconds)

WOD:
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run