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WOD - Sunday, 8/7/2016

Mobility: Shoulder/Hip/Calf/Hamstring

Warmup: Surprise game

Strength: Push Press (12 min.)

Establish new 3RM

Conditioning: Partner WOD

AMRAP 18

6 Shoulder to Overhead (135/95)

12 Box Jump Overs (30/24)

Score = Total Reps

*Every 4 min. you must row 500m (250m each)

WOD starts with row. Row times will be at 0:00, 4:00, 8:00, 12:00, and 16:00.

After you are done rowing, continue where you left off in the WOD

*WOD goes in you go/I go fashion. Partner 1 performs 6 S2OH then Partner 2 performs 6 S2OH. Partner 1 Performs 12 Box Jump Overs then Partner 2 Performs 12 Box Jump Overs.

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