Friday, September 4th

Warmup: 15 minutes of

400 or 800 meter run then,

Squat Therapy with OLY bar or PVC

Shoulder press/push press with OLY bar or PVC

Ball Slams

Box Jumps

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Strength: 4 Rounds

DB Front Raises x 10

DB Bent over Flies x 10

DB Curls x 10

DB Shoulder Shrugs x 10

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WOD: 5 Rounds for Time

6 Deadlift 225/155#

9 OH Lunge Steps 45/25#

12 GHD Situps