Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD:Strength Shoulder Press 5-5-5-5-5 Then work on Double Unders

Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD:Relay Race With Teams 50m Tire Flips 50 Sledge Hammer Slams (25 ea Arm) One team member goes at a time Team members waiting will conduct 30 [...]