Thursday 7/9

Fitness

Strength:

A1. Db lateral box step ups 

10 reps/leg x 3 sets 

A2. Single leg kb deadlifts 

10 reps/ leg x 3 sets 

A3. Db bent over rows 

8 reps/ arm x 3 sets

Wod:

3 rounds 

400 meter run 

15 box jumps with step down (24/20)

9 shoulder to ovhd (85/55)

Performance

Strength:

A1. Db lateral box step ups 

10 reps/leg x 3 sets 

A2. Single leg kb deadlifts 

10 reps/ leg x 3 sets 

A3. Db bent over rows 

8 reps/ arm x 3 sets

Wod:

3 rounds 

400 meter run 

15 box jumps (24/20) 

9 shoulder to Ovhd (115/75)