Strength

Strict press

6x3 building

add 2.5-5# to last week

Follow each set with

Bottom of dip pulses

10 left / 10 right

 

WOD 

4 rounds  

10/8 cals assault bike

5 shoulder to overhead 155/115

20 wall ball 20/14

Rest about 2 minutes between rounds  

 

Comp HW

 3 rounds not for time 

20 GHD sit ups

3 ring muscle ups

20 GHD hip extensions  

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