Monday, May 8th, 2017

Go Shannon!!

 

Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 5 Rep Max Back Squat

5 Min EMOM
5 Behind the Neck Push Press @ 60%

 

B) WOD

5 RFT:

12 Wallballs 20/14
9 Sumo Deadlift High Pulls 75/55
6 Ring Dips