Main – WOD

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Warm-up

(No Measure)

3 Min Jump Rope

10 PVC Pullovers

10 Overhead squats

10 Push-Ups

10 Sit-Ups

3 x 5 Pull-ups 31A1

Strength

Shoulder Press (use 90% of 1RM)

65% x 5

75% x 5

85% x 5

Shoulder Press (65% x 5)

Shoulder Press (75% x 5)

Shoulder Press (85% x 5)

Skills

Rowing

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups