Warmup:
Medicine ball partner passes
Running drills
Lift:
3 x 12 (all at the same weight)
bench press
WOD:
10 rounds for time of:
15 push-ups
100-meter sprint (run or row)
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –