Tuesday 10/28

Fitness
Strength-
A1. Seated db shoulder press 
4 sets x 10 reps 
A2. Plank holds 
4 sets x 1 minute 
A3. Dbu 
4 set x 1 minute amrap 

Wod-
For time: 
5 sets x 20 wall balls 
Rx=all sets must be unbroken 


Performance
Strength-
A1. Strict press
4 sets x 6 reps 
A2. FLR holds
4 sets x 45 seconds 
A3. Dbu
4 sets x max ub (1 attempt per set unless under 15 reps, then do second attempt in that set)

Wod -
5 rounds for time 
20 wall balls 
10 ctb pull ups 

Rx= wall balls must be done unbroken