Thurs., Sept. 14, 2017

WOD:

A.
Three sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 60 seconds
Jump Rope x 60 seconds
(work on Jumping mechanics – Single or Double-Unders)
Rest 60 seconds

B.
Three rounds for time of:

Row 500 Meters
30 25 Wall Ball Shots

CW: 16:07

LW: ~ 17:00 (had to chat with tree man during last Wallball segment)