August 20th

Warm up:  CF WU 3×10 pu, dips, ext, ghd,  dowell ohs

Skill: OHS 5×3

WOD: 6 rds

run 200m at 90%

walk back easily to start

9am class:

5 rds

20m-40m-20m shuttle runs

8 kbs

16 sit ups

rest 1 min.