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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
10 second L sit
Strength:
Shoulder press 5x5
WOD:
10-9-8-7-6-5-4-3-2-1
Shoulder press (105/65)
Box jumps (24 inch)
Knees to elbows
Sprint 100 meters after eachround
For time.
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