Strength / Skillwork
Shoulder Press (8-8 / 5-5-5-5 / 5)
BB-50% / 65-75-85-85% / 65%
WOD
Metcon (No Measure)
3 Rounds of:
[any order, choose your weights] 15 to 20 GHD Hip Ext.
8 DB Lat pull-overs
8 Wt’d Pistols (to a box as needed)
8 KB Top-Down Flyes
[any order, choose your weights] 15 to 20 GHD Hip Ext.
8 DB Lat pull-overs
8 Wt’d Pistols (to a box as needed)
8 KB Top-Down Flyes
Elements
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
5 Leg Lifts
5 Curl-up Crunch
5 V-ups
15 Air Squats
5 Push-ups
5 Leg Lifts
5 Curl-up Crunch
5 V-ups
15 Air Squats
5 Push-ups
