Monday

Warm Up:

Run 800

10 Strict Pull Ups

10 Push Ups

10 Walking Lunges

10 Shoulder Rolls/ Dislocates

STRENGTH:  3 Sets Max Push Ups without putting knees on the ground.  Rest 1 minute between sets. Record the number of push ups you get.

* you can scale up by putting a plate on your back for added weight or use a weighted vest if you have one.

WOD:

Row 1500m then    

 3 Rounds of:

   30 - KB Swings (55/35)

   30 - 45# Overhead Walking Lunges

**we will have a staggered start if class is large**

Double Unders for 50