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Monday Oct 16th WOSD

Coach Lis will be coaching 4:30 and 6pm! Get there if you can!!!


Strength: Shoulder Press

#1: 10 reps @ 60%

#2: 8 reps @ 70%

#3: 6 reps @ 75%

#4: 4 reps @ 80%

#5: 4 reps @ 80%



Conditioning: 3 Rounds

200 Meter Run

10 Pull Ups/Ring Row or Barbell Row

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

10 Burpee Box Jump (30/24)(24/20)


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