“WOD”
Shoulder Press
2,2,2,2,2
Then
21-15-9
Deadlift (225/153#)
KB Swings (70/53#)
DU’s (x2) (Singles x3)
Run 400m after the 21’s, 15’s and 9’s
Or
“BODY”
100 Skater Plyos
Then
21-15-9
Burpee Box Jumps (24/20″)
Med Ball Cleans (20/16#)
V-ups (x2)
Pull-ups
Then
100 Skater Plyos
400m Runs after the 21’s, 15’s, and 9’s
