Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 v ups
10 good mornings
Strength:
Shoulder press 5-5-3-3-3
WOD:
Run 1 mile AFAHP
60 abmat sit ups
50 bar facing burpees
40 push press (135/95)
30 kettle bell swings (53/35)
20 knees to elbows
10 handstand push ups
For time.
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