4/30

Warm Up:

1000m Row

2 x 15 GHD

2 x 15 Push Ups

2 x 20 Sit Ups

2 x 10 Shoulder Rotations

Dynamic

     Lunges

     High Knees

Strength:

15 Mins. to find One Rep Max Front Squat

WOD:

FOR TIME

25 Strict Presses (95/65)

250m Row

25 Sit Ups

25 Strict Presses (65/45)

250m Row

25 Sit Ups

25 Strict Presses (45/35)

250m Row

25 Sit Ups

*PENALTY:

If At Any Time During Strict Presses you stop or set the bar down for more than 3 seconds:

the penalty is 250m Row & 25 Sit Ups

 

WORKOUT OF THE DAY