4 rounds for time:
100M waiters carry 53/35 (50M on right/50M on left)
10 GHD sit Ups
(Beginners do weighted sit ups)
10 Russian Step Ups/leg
10 Power Cleans 95/65
(Adv. Do 135/95)
[wptab name=’8:30AM Strength’]A. Shoulder Press
75% X 5
85% X 3
95% x 1+
B1. Push Press X 5; 15 sec
B2. KB SDHP X 15 UB 35#; 90 sec X 3
+
4 sets:
8 Ring Dips
12 Burpees
35 Double Unders
90 Sec Rest[/wptab]
[end_wptabset]
