Push ups

Johnny Cash

Skill/Strength: Strength
Overhead Squat
20 mins to find 1RM

WOD: Conditioning
Cash In: 800m Run
8 Rounds of:
6 Plyo Push Ups
6 Alternating Dumbbell Snatches (50/35#)
Cash Out: 800m Run

Finish: Midline
45 Weighted Alternating Lunges
45 Weighted Alternating Step Ups

Run & Gun

Skill/Strength: Strength
Shoulder Press
3 reps @ 70%
3 reps @ 80%
AMRAP @ 90%

Add 5 pounds to your 1RM before determining percentages.

WOD: Conditioning
20 min AMRAP
200m Run
10 alt DB Snatches (50/40#)
20 Hand Release Push Ups
30 Air Squats

Finish: Midline
Tabata V-Ups

Social Media Auto Publish Powered By : XYZScripts.com