9.3.19

A. Warm Up

5 rounds

Airdyne 12/10 Cals (build pace each round)

6 Single Arm Landmine Push Press/arm

8 Scapular Pull Ups

B. Strength

3 sets of

Elevator Barbell Press

3131; 6,6,5;

(1sec pause at each position on the way up and down (3 positions))

Strict Pull Up

AMRAP in 20 seconds

C. WOD

3 rounds for time of:

Row 300/275m

18 Russian KBS 53/35

15 Push Ups 30X0

12 Pull Ups

-rest 2 minutes-

*coaches challenge 70/53 Russian KBS, ring push ups, C2B Pull Ups