WOD 11/06/2015

Skill / Warm Up
Single Arm Shoulder Press w/ KBs
3 x 5 Reps each arm
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Strength:  Push Press - 7 x 2 Reps @ Strong Effort - Increase load each round
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WOD:  For time: (10 Minute CAP!)
400 Meter Weighted Run  P 45/35 plate, A 35/25, H 25/15
Then 4 Rounds
10 Push Ups   P Ring Push Ups, A Chest Slapping, H Hand Release
10 Goblet Squats  P 70/53, A 53/35, H 35/26
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Recovery (Optional)
3 Rounds
4 Clusters P 135/95, A 95/65, H 65/45
100 Meter Farmer Carry P 70/53, A 53/35, H 35/26
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Those of you unfamiliar with the 1 arm kb shoulder press...check out the YouTube video below...