150930 - CrossFit

Warm-up
3 rounds
20 cal row or 20 cal airdyne
10 hand-release push-ups
10 deltas
10 PVC overhead squat therapy

Strength
Overhead squat 3, 3, 3, 3, 3

WOD
20 burpee pull-ups
20 push press M:75 F:55
15 burpee pull-ups
15 push press
10 burpee pull-ups
10 push press