WARM UP
6min AMRAP
10-wall ball
5-pull up
20-DU's
DROM/STRENGTH
Push press.
Work up to and beyond wod weight
*note athletes heaviest rep
WOD
5 x 3 min rds
12-Push press(135-95)
15 cal row
*Sub 12 cal A/B or 15 cal ski
eXpress WOD
eXpress WARM UP
WOD
4 rds
(20 min cap)
10-Goblet squat (97-70)
15-K2E
20-Russian swings
25 cal A/B