Wednesday 5/13

Fitness

Strength

A1. Push press 5 reps x 4 sets

A2. kip swings on bar w/towel 10 reps x 4 sets

A3. Arch rocks 20 reps x 4 sets

Wod: 

21-15-9 

Deadlifts 185/105

Box jumps w/ step down 24/20

HR push ups 

Performance

Strength: 

A1. Behind the neck snatch grip push press 4 reps x 4 sets 

A2. Ring kip swings w/ towel 10 reps x 4 sets 

A3. Arch rocks 20 reps x 4 sets 

Wod: 

21-15-9 

Deadlifts 225/135 

box jumps 24/20

HSPU