SWOD
4 sets of:
Overhead Press x 4 reps – AHAP
Lying Triceps Extensions x 20 reps
Hollow Hold x 45 seconds (accumulated if needed)
WOD
For time (13 min cap):
20-18-16-14-12-10 of KB Swings (70/55)
10-9-8-7-6-5 of Strict Pull Ups
……….
BURN
5 x 5 Min Rounds of:
200 m. Wall Ball Carry
20 Lunges w/ Wall Ball
20 Wall Ball Bearhug Abmat Sit Ups
20 Wall Ball Thrusters
*Every time you drop the ball perform 5 Burpees
