Main – WOD
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
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