General Fitness Wednesday 6-3-15

Prep Work
2Min Airdyne ride
2X7-10 Reps of a lunge strict press
2X30 KB Armbar

Strength
Build up to a heavy 1RM strict press

WOD
6 Rds for Individual times
15 Heavy Double KB Russian swings (try and go unbroken even though the weight is HEAVY)
7 Burpees
5 Pull ups
Rest no more then 1:30 in between rds
ACC Work
3X10 Lateral Lunges
3X10 Burpee snow angles-(Drop down onto the floor pull your hands off the floor and trace all the way up till your hands meet overhead, Make sure to keep tension throughout your body and to keep a good flat back)

Cool Down
Mobility
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