Wednesday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength
Press5-3-1-1-1-1
WOD

8 strict press (115/75)

10 aab calories

8 strict toes to bar

10 ball slams (40/25)

8 tire flips

AMRAP 30 minutes

10 tire flips

AMRAP
Posted on Tuesday November 14th, 2017
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