Tuesday, September 22nd

Warmup: 3 Rounds of

300 meter row

8 single legged box jumps

8 Good Mornings

8 Wall Seated Plate Raises

8 OLY Bar Presses

8 Russian Twist with OLY Bar

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Skill Work: Muscle Ups

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Shoulder Press 5x6

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Hang Clean 1x4, 1x3, 2x2, 4x1

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WOD: 4 Rounds for Time

800 meter run

8 Devil Presses 55/35’s

16 Burpees over Dumbells

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Endurance: Same as main Wod but 6 rounds!