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Strength:

A)

Performance-  Bradford Press: 4 x 8-10 Reps @ Light Weight

Fitness- OH Step Ups 4 x 6-8/leg; Rest :30 btwn legs and sets

B)

Partial Rep Back Squats: 4 x 10-12 Reps stopping halfway to parallel;

Rest :90 between.  Heavy.

 

WOD:

E5M for 30 minutes:

500m Row @ 2K Pace minus 2 seconds.

15/10 Push-ups

Rest Remainder

*Stop at 400m if 500m Pace is 2:30 or Greater

Categories: WOD

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