Wednesday 9-16-15 WOD

Performance	Fitness
Pick a Weightlifting Movement that will get you a Fitness Level of 40 or more	Take 15 Minutes to Perform the Following
Pick a Gymnastics Movement that will get you a Fitness Level of 40 or more	Bench Press 5,5,5,5
Pick a Monostructural Movement that will get you a Fitness Level of 40 or more	American KB Swing 10,10,10,10
	Step Ups to Box 10,10,10,10

Baseline
For Time:	Baseline
500M Row	For Time:
40 Air Squats	500M Row
30 Abmat Sit Ups	40 Air Squats
20 Push Ups	30 Abmat Sit Ups
10 Pull Ups	20 Push Ups
	10 Pull Ups

Performance