WOD-
Heavy Day:
7 x 3 Push Press
each as heavy as possible
from the floor.
5 – 36″(30″) Box Jumps after
each set
SPRINT-
As many rounds as possible in 10:00 of
Row 300(200) meters
10 Dumbbell shoulder to overhead
10 Good mornings with 1 dumbbell held against chest
Rest 3:00 then,
As many rounds as possible in 10:00 of
Row 30(20) calories
10 Dumbbell thrusters
10 Push ups
