200 Meter Run or 250 Meter Row
8 Push Ups - 8 Pull Ups
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Strength/Lift: Shoulder Press - E2Ms
2/80-90% x 3 Sets, Max Reps / 50%
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WOD - Part A
3 Rounds
Min #1 - Bench - 5-7 Reps @70%
Min #2 - Hand Release Push Ups - Max Reps for 30 Seconds
Min #3 - Wall Walks - Max Reps for 30 Seconds
*Rest 5 Mins then Part B
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WOD - Part B
3 Rounds
Min #1 - 30 Second Max Cal Row
Min #2 - 30 Second Max Cal Bike
Min #3 - 30 Second Max Sit Up to Stand Up