WOD for Saturday, 7/11/15

Strength: Shoulder Press 3×5 Choice of a “Hinge” Bodyweight Progression

Met-Con: For Time:  21-15-9 Row for Calories Kettlebell Swings Push-ups

Stretch: Full Body Stretching Series #5

 CF Striking:

AMRAP – 5 Minutes 3 Burpees 5 Combos (1-2-5-6) 15 DU (2:1 Singles) — Rest 1 Minute — AMRAP – 5 Minutes 5 Wallballs 8 Roundhouses (split) 11 Abmat Situps — Rest 1 Minute — 5 Rounds 8 DB Snatches 8 Combos (1-2-1-elbow) — Rest 1 Minute — 5 Rounds 8 One Arm DB Thrusters (split) 8 Knees (split)

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