Friday August 7th WOD

Warm up:  500m row + 2x10 KBS, 2x10 lateral lunges, 2xME strict pull ups, 2x8-10 push ups

Mobility:  Chest, shoulders and hips

Strength:  Bench

-5x65, 5x75, 5x85% of 1RM (from two weeks ago)

Skill:  C2B Pull ups and ring dips

-4 sets, max effort

Conditioning:  5 rounds for time

-150m row sprint

-12 KBS 70/53

-8 HR push (men) and 5 HR push ups (female)

Post:  Group stretch

Nick ProhaskaComment