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Monday Oct 21st WOD


Strength: Shoulder Press (90% of 1RM)

1x10 @ 60%

1x8 @ 65%

1x6 @ 70%

1x6 @ 75%

1x6 @ 80%

T-Bar Row or DB Rear Delt Rows 3x10

Conditioning: 15Min Amrap

10 Push Press (135/85)(115/75)

7 HSPU

200 M Run

5 Pull ups

10 Box Jumps (24/20)


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