10/16/15

Mobility-Shoulder Prep: PVC, Plate Drills, Banded Drills
Warmup-2 Rds of: 400m run, 10 Wall Balls (Unbroken-use heavier ball then normal), 10 Push ups
A) Bench Press w/ Pause 5RM
B) WOD: Every 2 minutes for 5 sets
150m Row + 10 Russian Swings (70/53), then max wall balls (20/14) *rest 1 min between rounds
*score is total wall balls
C)  Accessory: Accumulate 2 mins each side of Kneeling Palov Press

Categories: WOD

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