Wednesday September 26, 2018

Warm Up
5 minutes on rower or bike gaining speed every minute
+
3 rounds
8 Hand Taps
8 Shoulder Taps
8 Push Up to down dog
12 Air Squat to med ball 
+
Empty BB Warm Up

Strength
A) Strict Press- Build to a heavy 1

B) Push Press- Build to a heavy 3

C) Push Jerk- Build to a heavy 5

WOD
AMRAP 8
10/7 Cal Bike
10 Wall Ball 20/14