Anarchy in the OK team

 

Strength WOD:

Shoulder Press (15 minute cap)

Warm-up 10, 8, 6 gradually increasing weight, then

5 reps @ 40% 1RM

5 reps @ 50% 1RM

5 or more reps @ 60% 1RM

 

 

Conditioning WOD:

Run 400m

5 rounds of:

7 Handstand Push-ups

7 Box Overs (24/20″)

7 Back Extensions

…then Row 500m

3 rounds of:

7 Handstand Push-ups

7 Box Overs (24/20″)

7 Back Extensions

…then Run 400m

1 round of:

7 Handstand Push-ups

7 Box Overs (24/20″)

7 Back Extensions

 

For Time

 

 

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