090612 WOD

Warm Up:
50 Double Unders
12 Box Jumps
3 Rounds
Followed by shoulder dislocates.

WOD:
Push-Press and Push Jerk
3-3-3-3

Met-Con:
800M Run
10 Clapping Push-ups
10 Pull-ups
400M Run
15 Clapping Push-ups
15 Pull-ups
300M Run
20 Clapping Push-ups
20 Pull-ups
for Time

3,2,1 GO!!!!