Monday 10.7.19

Essentials
A.
5 Rounds For Time:
Run x 200 meter
Wall Ball x 9 reps
Dumbbell Deadlift x 6 reps
Dumbbell Shoulder to Overhead x 3 reps

B.
3 Sets Flow
Opposite arm opposite Leg V-Ups x 10 per side
Ring Body Saw x 10 reps
Barbell Wipers x 10 reps

Fitness
A.
5 Rounds For Time:
Run x 200 meter
Wall Ball x 9 reps 20/14
Hang power Clean x 6 reps 155/105
Shoulder to Overhead x 3 reps 155/105
(RX+: 170/120)

B.
3 Sets Flow
Opposite arm opposite Leg V-Ups x 10 per side
Arm walk Out Plank x 10 reps
Wipers x 10 reps