Wednesday 12/18

CFP A. Five sets of:
Shoulder Press x 1-2 + Push Press x 3-4 reps
Rest 2 minutes

B. Against a 3 minute running clock, complete as many rounds and reps as possible of:
95/65 lbs Shoulder to Overhead x 10 reps
Pull-Ups x 10 reps
Rest 60 seconds between sets and complete a total of 3 sets. Pick up each round where you left off.

C. Optional Finisher
Three sets for times of:
GHD Sit-Ups x 15 reps
Rope Climbs x 3 ascents
Rest 2-3 minutes

CFF A. Five sets of:
Shoulder Press x 1-2 + Push Press x 3-4 reps
Rest 2 minutes

B. Against a 3 minute running clock, complete as many rounds and reps as possible of:
BB Shoulder to Overhead x 10 reps
Ring Rows x 10 reps
Rest 60 seconds between sets and complete a total of 3 sets. Pick up each round where you left off.