Wednesday

Warm Up:

Run 400

Walking Lunges x 20

Push Ups chest to floor x 20

Pull Ups Strict x 10

Shoulder Dislocates x 10

OHS w/ PVC x 10

STRENGTH: BENCH PRESS  5 X 5

WOD:  "FIGHT GONE BURPEE"

Three rounds of one minute at each of the following five stations for max reps. One minute rest after each round. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately.

Wall-ball (20/14)
Sumo dead lift high-pull (75/55)
Box jump
Push-press (75/55)
Burpees