September 24, 2019

Warm up

4 rounds

5 swimmers

10 high pulls each arm

10 sky reaches each side

5 flat foot jumps

20 calf raises/ 20 toe raises

Strength

5×5 push press

Between sets

Perform

10 bent over lateral raises

Wod

Fight gone bad

3 rounds each for reps

One minute at each station

Wallball 20/14 10/9

SDHP 75/55

Box jump 20”

Push press 75/55

Row calories

Rest 1 minute