Warmup: 4 Rounds of
2 minutes on rower
2 minutes of Squat Therapy
30 seconds L-Sits
30 seconds Hand Stand Hold
++++++++++++++++++++++++
Buy-in: 90 seconds max rep pullups
++++++++++++++++++++++++
Strength: Shoulder Press 5x3 ~ Increasing Loads
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WOD: For time
1000 meter row
50 wall balls 20/14#
40 KBS 55/35#
30 Shoulder to Overhead 115/75#
20 box jumps 24/20#
10 HSPU's
+++++++++++++++++++++++++++
Sellout: 9-6-3
Thrusters 155/95#
Bar Muscle Ups
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Endurance: meet at YMCA Pool @ 6 am
100 meter warmup
4x50 Single Arm Reach Drill
4x50 Finger tip Drill
4x50 Free Tempo
4x100 Free Tempo
