WOD 12.17.14

Warm up
10 walking lunges with arms fully extended overhead
10 Primal pull throughs with push up
10 ring rows
10 jump squats with hands behind head
10 supermans
10 hollow rocks
X2 or 10 min

Metcon will be first
Conditioning:
30 sec max KBS 70/53
30 sec rest
30 sec max burpees
30 sec rest
30 sec max TTB
30 sec rest
30 sec max plyo lunges
30 sec rest
X5

Strength
Bent over rows 8 reps (should be really tough last 2 reps)
Max ring dips or push ups (not hand release)
X4

NOTES:
KB – B – T2B – PL
15 – 9 – 11 – 16
14 – 7 – 9 – 17
8 – 8 – 9 – 12
9 – 8 – 8 – 12
10 – 7 – 10 – 16

Used 2 #70kbs for rows

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