Skill:
Review wod movements
WOD: 25 min cap
Row 500m, run 400 or bike .7 miles
20 Right arm Strict press 53/35
25 ab mat sit-ups
20 Left arm Strict press 53/35
Row 500m, run 400 or bike .7 miles
15 Right arm Strict Press 53/35
50 hollow rocks
15 Left arm Strict Press 53/35
Row 500m, run 400 or bike .7 miles
10 Right Arm Strict Press 53/35
75 side to side leg raises over the kb
10 Left Arm Strict Press 53/35
Row 500m, run 400 or bike .7 miles
Accessory:
1 min on/1 min off x 3
Jumping lunges
3×15 band pull aparts