Volleyball/ Potluck tonight at All Sport’s Park. 5:30, B.Y.O. Meat, and a dish to share.
Warm up: row 500m, jump rope 2-3 min, shoulder prep WU
Skill: OHS 3×5
WOD: amrap 12 minute
3 shoulder press
5 push press
7 push jerk
use the same weight for each
9am class:
shuttle runs 10-25-50 m
at the 50m mark perform 30 db push press then run to start
rest 2 min.
shuttle runs 10-25-50 m
at the 50m mark perform 30 db push press then run to start
rest 2 min.
shuttle runs 10-25-50 m
at the 50m mark perform 30 db push press then run to start
rest 2 min.
then 3 sets of
15 push ups
30 squats
