9-8-15 September 8, 2015
Tuesday September 8, 2015 '9-8-15'

A. Competitor

Conditioning (30 sec on / 30 sec off):
10 minutes of calorie row
*goal is 90-110 cals*

WOD:
5 rounds of:
15 HR push ups
12 DLs(225/165)
9 box jumps @30″

Accessory:
5 rounds of:
20 Hollow rocks
20 KB obliques 70lbs (10/side)
20 Russian twist 45lbs (over/back is 1 rep)

B. Regular

Conditioning (30 sec on / 30 sec off)
4 rounds of:
High knees
Butt kicks
Mountain climbers
Supermans

Wod:
5 rounds of:
200m run
15 abmat sit ups
10 HR push ups