Monday 11/13/17

Strength: Strict KB or DB press
4 x 8 with 60 sec rest

WOD: For time, 30 min cap
5 Rounds
10 Push ups
10 Box Jump (24/20)
5 Rounds
10 Pull ups
10 DB snatches (50/35, total reps)
5 Rounds
10 cal row
10 burpees over rower

Accessory: If time allows

Super set – 3 x 20 sec ea
pec fly ring hold – aim for 45 deg body angle or lower, lower = harder
chin up flexed arm hang – add weight if able