WOD 12/02/09

Let the bodies hit the floor!

WU

Shoulder dislocate with PVC (4 x 12 reps)

Kettlebell Halos (4 x 12 reps)

Pushpress warm up to find Rx for wod

WOD
AMRAP for 30 minutes of:

1 round consists of:
1 Push Press
1 Strict Pull-up
3 Push Presses
3 Strict Pull-ups
5 Push Presses
5 Strict Pull-ups

* Push Press = approx. 60% of 1RM
** Strict Pull-ups = Dead Hang Pull-ups (No kipping)