WED - 10.16.2019

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CROSSFIT

- Skill -

Shoulder Mobility

- Strength -

Push Press
4 x 5 @ 60%

-Increase 5% Each Set-

- WOD -

Military PFE - Max Reps

1 Min - Max Strict Pull-Up
-2 Min Rest-
2 Min - Max Push-Up
-2 Min Rest-
2 Min - Max Sit-Up
-2 Min Rest-
2k Row/Ski or 4.8k Bike (15 Min Cap)
-Rest As Needed-

L1: C2B, HSPU, GHD, 7.2k Bike
L2: As Written
L3: Jumping Pull, Reg/Scaled PU
L4: Ring Row, Scaled PU, 1500m Row

BOOTCAMP

- Skill -

Hang Dumbbell Squat Cleans

- WOD -

4 Rounds - 4 Min Work/2 Min Rest

20 Box Jumps/Step-Ups
8 Box Push-Ups
12 Bodyweight Lunges
8 Box Push-Ups
Max Effort Hang Dumbbell Squat Cleans