Warm-Up

Warm-Up

3 Sets:

250 Meter Row or 10 Calorie Bike
20 Banded Pull-aparts
:30 Plank

Strength/Skill

Shoulder Press

10@55%
8@60%
6@65%
4@70%
4@75%

WOD

Complete the Following For Time:

1,000 Meter Row

Then,

21-15-9

Push Press 95/65
Burpees Over the Bar