Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 GHD sit ups
10 good mornings
Strength:
Shoulder press 5-5-3-3-3
WOD:
10-9-8-7-6-5-4-3-2-1
Push jerks (155/115)
Box jumps (34/28)
Do 20 Russian twist sit ups per side (25/15) and 20 sledge hammer swings (16/10)
after each round.
For time.
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