17/12/14

Strength

Floor-Press- 15 mins to find a Max

Core

For time:
50- barbell wipers

WOD

5 min Hang-Hold (from pull-up bar)
-Each time you drop from the bar complete:
10- KB-Swings #16 #24 (American)
15-Push-ups
40-Air-Squats
* Take note of the time when you drop.
Repeat until cumulative hang-hold
time reaches 5 mins.