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wod

WOD…Jan 30th…Shuttle!

Strength – Strict Press – 20 minutes to find 1 rep max – be sure to properly warm-up and to space your attempts out (2 min) to fully recover from maximal efforts.   – No movement from the waist down.

WOD

3 RFT

10 – Thrusters – 135/95#

15 – Burpees

3 – 3 touch shuttle runs (pull-up rig side – full length equal spacing – run to first cone touch then back to 2nd and to 3rd

steve