Wednesday 7-16-14

Wednesday 7-16-14

Warm Up: Work up to a Heavy Deadlift Single Skill: Overhead Squat WOD: For Time: 20 Overhead Squats (155/105) 40 Kettlebell Swings (55/35) 15 Overhead Squats 30 Kettlebell Swings 10 Overhead Squats 20 Kettlebell Swings 5 Overhead Squats 10 Kettlebell Swings After Bash: 100 Double Unders *3-5 Reps Strict Pushing Movement (Push Up, Dip, Handstand Push Up, etc.) *5 Minute Cap ONE Nation Competitors: RCF1 WOD + 70/53 Kettlebell Swings Two rounds for quality: 20x GHD Back Extension 15x GHD Hip Extension 10x GHD Hip and Back Extension Travel WOD: For Time:20 One Armed Dumbbell Overhead Squats (10/arm)40 Dumbbell Kettlebell Swings (55/35)15 One Armed Dumbbell Overhead Squats (8-7)30 Dumbbell Kettlebell Swings10 One Armed Dumbbell Overhead Squats (5/arm)20 Dumbbell Kettlebell Swings5 One Armed Dumbbell Overhead Squats 10 Dumbbell Kettlebell Swings...