Warm Up: – 2 rounds in 10 min:
200m run
10 pullups
15 pushups
20 OH lunges @ 45/25
Strength: – In 20 min complete:
5 X 8 DB Shoulder Press
4 X 8 Front rack lunges @ 135/95
WOD: – 6 rounds for time:
12 pullups
12 GHD / 24 situps
24 air squats
Warm Up: – 2 rounds in 10 min:
200m run
10 pullups
15 pushups
20 OH lunges @ 45/25
Strength: – In 20 min complete:
5 X 8 DB Shoulder Press
4 X 8 Front rack lunges @ 135/95
WOD: – 6 rounds for time:
12 pullups
12 GHD / 24 situps
24 air squats
