Monday

WOD

KB/DB THRUSTER: 12 (KB (2): 50/35)

Burpee: 12

5 Rounds for time

 

Strength

Push Press  10x2 OTM

Extra Credit

Swing: 10 (#124/#88)

Ring Dip: 3

OTM 10

Lift/Skill/WOD #1

SN Pull: 10 x 2 (HAP)

SNBAL: 10 x 2 (HAP)

PSN From blocks at Mid-thigh – OTM 20 (Work up)

Lift/Skill/WOD #2

Hip to bar + bar MU: Accumulate 20   

Lift/Skill/WOD #3

Sled Drag 1 Mile for time(#135/#90)

Lift/Skill/WOD #4

Immediately after sled drag, run 4 miles for time