Strength: Push Press 80%
5x50%, 5x60%, 3x70% (3x5x80%)
Strength Accessory:
4 x max effort strict pull ups – finish with
kipping pull ups
WOD:
50 Push Up
50 Sit Ups
500m Row
40 Push Ups
40 Sit Ups
400m Row
30 Push Ups
30 Sit Ups
300m Row
20 Push Ups
20 Sit Ups
200m Row
10 Push Ups
10 Sit Ups
100m Row
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