3-10-14

Warm Up: – AMRAC 8

5 slow, strict pushups

5 fast pushups

5 slow, strict dips

5 fast dips

5 slow straight leg situps

5 slow back extensions

Strength: – Shoulder Press – 3RM in 20 min

WOD: – 5 rounds for time:

15 pushups

5 bar MU

200m run

Share