Warm Up: – 3 rounds NFT
Bridge run
20 Alt arm DB push press
20 OH plate lunges @ 45/25
10 pullups
Strength: – 4 sets of max rep C&J @ 60% 1RM
WOD: – 3 rounds for time:
18 kb swings @ “heavy”
9 burpee box jump 180’s
Warm Up: – 3 rounds NFT
Bridge run
20 Alt arm DB push press
20 OH plate lunges @ 45/25
10 pullups
Strength: – 4 sets of max rep C&J @ 60% 1RM
WOD: – 3 rounds for time:
18 kb swings @ “heavy”
9 burpee box jump 180’s
