Thursday 7/23

Fitness 

Strength 

A1. Bench press 7 reps x 4 sets 

A2. Dips - 12 reps x 4 sets 

A3. Barbell good mornings - 12 reps x 4 sets

Wod 

21-15-9 

Thrusters (75/45) 

Pull ups (or ring rows) 

Performance

Strength

A1. Bench press 7 reps x 4 sets 

A2. Ring Dips - 12 reps x 4 sets 

A3. Barbell good mornings - 12 reps x 4 

Wod

21-15-9 

Thrusters 95/65

Pull ups