WOD 9/15/14

Congrats to Coach Marco for his 5th Place Finish at the 2 day Pump Games and our gang who completed the Civilian Military Combine!

Strength Skill:

5 Rounds for Quality (20 min cap)

– 15 Squats. Descend counting to 3. Hold the bottom position for 3 seconds. Ascend as fast as you can.
– 10 Push Ups. Descend counting to 3. Hold the bottom position for 3
seconds. Ascend as fast as you can
– 5 Pull Ups. Ascend as fast as you can. Once you get the chin over the bar, hold for 3 seconds. Descend for 3 seconds. As a gage to scale I can preform 5-8 chin over bar strict pull-ups and needed a blue band to complete 5 rounds with the holds at a strict 3 secs -Foose

Recover in Between rounds with Hollow Body position. Max one minute

Then:

Isabel 30 snatches for time 135/95