WOD for Saturday, 2/28/15

Strength:  

Back squat  1×5 at 65% 1RM, 1×5 at 75% 1RM, 1×5 at 85% 1RM Rest 1 minute Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up Rest 1-2 minutes

Met-con: EMOM 12 5x Push press (80% of your shoulder press 1RM) 10x Russian KB swing

Stretch: Full Body Stretching Series #6

CF Striking WOD:

AMRAP – 6 minutes 5 Power Cleans 10 Slamballs 20 Knees — Rest 1 minute — AMRAP – 7 minutes 4 Burpees 8 Deadlifts 12 Combos (1-2-1-2-3-4) — Rest 1 minute — Row 20 Calories

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