6-19-17

Skill/strengthPush press 5x3 every 3 min work up each set

Wod 400m run

Then 3 rounds 10 shoulder to over head 135/95 1 plate push down and back

Row 1000m

Then 3 rounds 10 front rack stationary lunges 2 rope climbs

400m run

Cash out 3 rounds 10 strict pull ups 10 dips