Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Wednesday, November 20, 2013

WOD 112113

BUY IN
8 Wall To Wall Runs
5 Pushups
6 High Knees
5 Pushups
4 Burpee Sprints
5 Pushups

STRENGTH
Floor Press
5-5-5-5-5
(as heavy as you can each set. first working set will probably be about 80% of PR)

METCON
21-15-9 reps, for time of:
Medicine Ball Clean, 20 lbs
Handstand Push-up

MOBILITY
LAX Ball Pec Smash

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