9-3-13

Warm Up: – 800m run – when you get to the pool, 30 squats and 25 pushups, then continue your run.

Strength/Skill: – EMOM 3 min – 15 plate thrusters @ 25/15/10

Rest 2 min

EMOM 3 min – 15 plate pushups @ 25/15/10

Rest 2 min

EMOM 3 min – 15 plate jumping squats @ 25/15/10

WOD: – Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

(All work is F2S; NO RACK)

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