FRIDAY 9.12.14

Workout of the Day
Strength/Skill:
Push Press 8 reps @
50% of 1RM
Push Press 8 reps @
60% of 1RM
Push Press 8+ reps @ 70% of IRM

then
WOD:
5 Rounds for time:
Run 400m
5 Back Squats (185/125)
Rack from the ground.
10 KB Snatches

CASHOUT: 3×10 M/U Transitions (no dip)

Post your results to the Whiteboard.