The Power House at Highland
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11:10 am

160911

P1 strength:
12' EMOM
1- DB Chest Press (R Arm, L Arm, + Both together = 1) complete 4-6 reps per set
2- Abstrap hanging knee raises x 10-15 or Knees to chest from pu bar
3- 5/5 toe touch

P2 strength:
12' EMOM
1- DB Chest Press (R Arm, L Arm, + Both together = 1) complete 4-6 reps per set
2- Toes to bar x 2-4 Sets of 5 w/ short rests in between
3- 5/5 toe touch

P1 WOD 
3 Rounds for time
Run or row 400m
21 swings or banded pull throughs
6-12 Parallete Pushups or Assisted Pushups

P2 WOD 
https://crossfit.com/workout/2009/06/22#/comments
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups