WARM UP
4 rds of cindy
5 Pull ups
10 Push Ups
15 Air Squats
SKILL
Push Press
WOD
10 rds
20-cal airdyne
10-push press(115/75)
10-K2e
3-hspu
250m row
*45 min cap
eXpress WOD
WARM UP
WOD#1
6rds
30 sec wall balls(20/14)
30-sec sdhp (53/35)
30 sec rest
WOD #2
7min ladder
2,4,6,8 etc
ohsq (95/65)
pull up