STRENGTH/WODS/ROW

SHOULDER PRESS FRONT
105X5
115X5
125X5
135X5
145X5
155X5

SHOULDER PRESS BACK
95X5
105X5
115X5
125X5
135X3

WOD
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards
MY TIME = 9:57


3X500M ROWS
ROW 1 = 1:34
ROW 2 = 1:38
ROW 3 = 1:43


3X25 REVERSE HYPERS