9.9.14

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 2 min

3 RDS
8 KBS
8 K2E

Overhead Mobility

Weightlifting

Shoulder Press (3,3,2,2,1,1,1,1 not a 1RM)

Metcon

Metcon (Time)

3 RDS
15 HSPU
25 KBS 70/53

Heavy Swings