WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 8RM push press-

Every 2mins for 9 rounds Alternate between

•5 strict pull ups AHAP

•8 back squats @ 90% of 8RM

•8 push press @ 90% of 8RM

•5 strict pull ups AHAP

•8 back squats

•8 push press

•5 strict pull ups AHAP

•8 back squats

•5 strict pull ups AHAP

For time:

60 burpees

50 kettlebell swings 35/53

40 cal row

30 pistols alt

20 pull ups

Extra Credit

extra mobility and foam rolling

seminar