Thursday Sept 28th

A-15min Shoulder mobility

B- For time                                                  

 21-15-9                      

Bench Press 135/95              

Pull ups                                               

Rest 1min                         

15-9-6                                            

HSPU                                                  

Push ups                                                 

Rest 1 min                                

9-6-3 Push Press 135/95                                  

Ring dips                                      

6-3-1                                      

MU's                                     

Strict Pull ups 

Endurance WOD 

Forefoot WU
Run:
10 X 200m
1 min rest between each
5 X 400m
2 min rest between each
10 X 100m
30s rest between each