Tuesday 201110

Strength
Shoulder press: 5 sets x 4 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
5 Rounds for time
400 meter run or row
20 Wall-ball shots, 20/14 Lb.
20 Pull-ups
*20 min time cap

Note: Record time to log


Boot Camp
0 – 8:00
800 m run or row
Max Wall-ball shots
10:00 – 16:00
400 m run or row
Max med-ball sit-ups
18:00 – 22:00
200 m run or row
Max Wall-ball shots

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