Mwod: 2 laps/row 250m, Roll chest on post with ball, band pec stretch, stretch wrists
Bench 4 @ 70, 4 @ 80%, 4+ @ 90%
Weighted Plank ups 3 x 10
WOD: 4 Rounds for time
Farmers walk down & back (55/70)
Pull ups x 6
DB Clean & Press x 12
Russian Twists x 24
Battle ropes x 36
Bench 4 @ 70, 4 @ 80%, 4+ @ 90%
Weighted Plank ups 3 x 10
WOD: 4 Rounds for time
Farmers walk down & back (55/70)
Pull ups x 6
DB Clean & Press x 12
Russian Twists x 24
Battle ropes x 36
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