WOD: “For Time” -Mon 7.6.15

Skill: Dumbbell Strict KB/DB Press, 5×4, Every 90 seconds (0, 1:30, 3, 4:30, 6)

*warm up to a heavy set of 4 then start 5×4. 

Focus: Explode on way up, slow on way down. Elbows high and tight.

WOD:  For Time

100 Double Unders

40 KBS (70/50)

40 Lateral Bar Over Burpees

40 Front Squats (155/105)

40 ABMAT Sit Ups

100 Double Unders

22 Min Time Cap

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