Thursday 12/3

Fitness-

A1. Bench Press x 10 x 3 sets

A2. Chin over bar hold x 45 sec x 3 sets

WOD

40 - 30 - 20

KB Swings (53/35)

Wall Balls (20/14)

Push Ups (Chest to Deck)

Performance-

A1. Bench Press x 10 x 3 sets

A2. Weighted Strict Pull ups x 5 x 3 sets

WOD

40-30-20

KB Swings (70/53)

Wall Balls (20/15)

20-15-10

HSPU 

(Ex: 40,40,20/ 30,30,15/ 20,20,10)