WOD 05/06/2013

Warm Up - 3 Rounds NFT

5 Pull Ups
10 Push Ups
15 Air Squats

Strength (20 Mins)

Shoulder Press - 2 x 15 reps
Pendlay Row - 3 x 5 reps
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WOD:  4 rounds for time

Row 500
10 Push Press 95/65 (Rx) - 135/95 (Rx+)
10 Hand Release Push Ups (Rx) - 5 Handstand Push Ups (Rx+)

Extra Credit/Accessory

Weighted Dips 3 x 5 reps
Plank Hold - accumulate 2 mins
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Please watch the plank video below.  She makes me giggle a little but regardless, she hits all the points of doing a plank properly.  Remember with any movement...better form for a shorter duration is better than bad form for a longer duration.