MONDAY 8-1-16

WARM UP
400 m run or row
3X 10
SHPT
OHS
BURPEES
STRENGTH
BACKSQUAT
1 @82%
1@87%
1@92%
1@102%

WOD
15 -10-5-10-15
OHS 75/115
Sit ups
200 m run inbetween rounds and end with 200

POST WOD
BARBELL HIP THRUST
INCREASE WEIGHT OVER 3 sets to get to a heavy 3

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