14 October 2014 – “2 Minute Stations”

Warm Up: Handstand Holds or light dumbbell press up and hold, Hold in bottom air squats

Strength: Shoulder Complex

4 rounds, progressive loading, 2 strict press, 4 push press, 6 push jerk

WOD

2 min at each station, 1 round through, max reps + cals

Row (cal)

Plate Push Ups

Wall Ball (20/14)

Bike (cal)

Deadlift (155/115)