Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 v ups
10 good mornings
10 squats
Strength:
Shoulder press 5-3-1-1-1
WOD:
Run 1 mile AFAHP
30 shoulder press (115/75)
40 kettle bell swings (53/35)
50 GHD sit ups
60 burpees
20 minute time limit. Each rep counts as a point.
Comments