WARM UP
3 X's
30 sec wall ball
30 sec sit up
30 sec du's
30 sec rest
DROM
Push press(16-20min)
STRENGTH
find 1rm Push press(21-40min)
Score weight
WOD
5 X's max
DKB front rack hold(53-35)
rest as needed between efforts
Score time accumulated.
eXpress WOD
eXpress WARM UP
WOD
Running clock
20-18-16-14-12-10-12-14-16-18-20
Armless A/B
30m farmers carry after each set