THURSDAY 9-21-17

Warm up 3X
200 m run
5 Manmakers (LIGHT)
10 banded Lat pull down
10 Reverse Snow angels
10 glute hip Bridge
20-30 sec banded Samson stretch

 

STRENGTH

Shoulder Press 
* 3 Reps @ 50%

* 2 –Reps @ 75%

* 1 Rep @85%

*1 Rep @ 90-95%

* Test 1-RM
* (optional) –

Exceed Last weight

Rest 3 minutes between sets

WOD
CASH IN
800 m run or (1000 m Row)
5 Rounds
7 Strict Pull ups
7 SH2OH 75/115
CASH OUT
800 m Run or (1000m Row)

 

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