02-03-10 Wednesday WOD "Running Shoulder Medley" ~The Beast~ for time: 400m run Handstand Push-Up x 5 400m run Push-Press x 5 #95/#65 400m run Spli

TFO USAW Coach and Central Florida Strongman Duane Hagstrom

02-03-10 Wednesday

Warm-Up
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
3 Rounds

WOD

"Running Shoulder Medley"

~The Beast~
for time:
400m run
Handstand Push-Up x 5
400m run
Push-Press x 5 #95/#65
400m run
Split Jerk x 5 #95/#65
400m run
KB Press x 5 R/L 1.5 pood/1 pood (#54/#32)

~The Brute~
Jump Box Push-Ups
Scale Loads to Fitness Level

~The Animal~
Negative or Floor Push-Ups
Scale Loads to Fitness Level
200m runs

Tactical Fit Ormond

Tactical Fit Ormond