Wednesday

Warm Up:
Run 400m
2 Rounds
12 Slam Balls (15/10#)
30 Second Handstand Hold
45 Sec Plank Hold


Strength:
4 Rounds
10 Seated Shoulder Press (dumbbells)
*increase weight each round on press
6 Negative Push Ups


WOD:
4 Rounds
3 Wall Climbs
4 Bear Complex (115/75#)
Run 200m

**bear complex
power clean- front squat- push press- back squat- push press = 1 Rep