Wednesday Nov. 19,2014

Shoulder Press
5 x 10
Use a pair of KBs or DBs.
(Yes this is the same as last Wednesday so try to get better)

4 rounds 1 min each station
GHD / see the light 45/35
Sumo Deadlift High Pulls 75/55
KB snatch 53/35
med ball lunge 20/14
(Athlete Sets the medball on either shoulder as performs the lunges)

At end of the 16 min clock all athletes run out the door to complete a not for time 800 m run.
Run as slow as necessary to avoid walking or stopping.

Wednesday, November 19th, 2014 at 5:00 am / WODS