Warm-up: 400 M run/500 M Row, Foam roller, Sholder Mobility, 2 x 8 of: push-up, pull-up, squats, dips
Skill/Specific Warm-Up: Fronts Squats – 3 x 4 @ 80% of 1 RM
WOD: For Time (40 Kg Men/30 KG Women): (time: 12 – 16 min)
21 Shoulder Press
400 M Run
21 Push Press
400 M Run
21 Push Jerk
