August 13th

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